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How Long Does It Take To Run a Mile? + 9 Tips For Running Your Best Mile

Published on November 6, 2020 By Mia Kercher

How long does it take to run a mile? Read this article for average mile times according to age and running level. Stay until the end to get 9 tips for running a mile!

Some people like to jump into running, pavement-first and gasping for breath. Learning as you go is fine, but others like to head into the sport with a little more caution. They want to know, “How long does it take to run a mile?”

After all, so many beginning runners quit before they ever achieve their first race, or even their first mile. It’s no secret that running is hard when you first start out. You’ll have to take frequent walk breaks and you’ll finish red in the face more than once.

So planning things like the best running gear, knowing how much time you should set aside, and downloading a training plan, will give you an edge.

The Mile Pace: Factors To Consider

Even though running is all about the experience and personal journey, tracking your progress helps you form realistic goals. Increasing your mile pace can motivate you and give you some healthy competition with yourself.

Both beginners and professionals track their mile pace. Advanced runners need fast cadence to qualify for races and win sponsorships, while beginners and intermediate runners use the tracking system for personal growth.

The average mile time depends on several factors:

Age
Running Level
Weight
Height
Fitness background
Altitude
Weather

Two runners at the same fitness level could have different finishing times based on their location alone. A runner in Denver, Colorado will finish slower than a runner in Portland, Oregon, simply because the altitude in Portland is much lower.

The most important factor to consider is the level of your fitness background.

Fastest Mile Time – Who Holds The World Record?

The record for the fastest mile time currently belongs to Hicham El Guerrouj, with a time of 3 minutes and 43.13 seconds.

The world record for the women’s fastest mile time belongs to Sifan Hassan with a time of 4 minutes and 12.33 seconds.

Fastest Mile Times – What Does It Take To Be In The Top 1%?

According to Medical News Today, here are the fastest finishing paces of the top 1% of runners. The times are surprisingly lenient, but worth bearing in mind they consider all runners…could you get into the top 1% for your age group?

Ages 17-41 finish at a mile pace of 6:30-6:38.

Ages 42-61 finish at a mile pace of 7:03-7:39.

Faster Than Average Mile Times – What Does It Take To Be In The Top 50%?

From the same research, here are the fastest finishing paces of the top 50% of runners, regardless of gender. The :

Ages 17-41 finish at a mile pace of 8:18 – 9:45.

Ages 42-46 finish at a mile pace of 9:54.

There was no data on ages over 46 in the study.

Average Mile Pace for Runners – Overall

Do you see how much the time can vary depending on your level and age range?

Determining how long it takes to run a mile is difficult to point exactly, but not impossible.

For that, we look to Strava. The Outdoor Industry Association reveals Strava’s records for the average running times of U.S. runners in 2015.

The average U.S. male runner runs a mile in 9 minutes and 3 seconds, while the average U.S. female runner runs a mile in 10minutes and 21 seconds.

How Long Does It Take To Run a Mile Should It Take

How Long It Should Take to Run a Mile: Where to Set Your Own Pace

By taking these statistics into consideration and combining the male and female averages, a good average mile time for a rookie runner to work towards could be 8, 9, or 10 minutes per mile.

As you get more advanced, you should aim to get faster and faster. Keep the miles times from the top 50% and 1% (mentioned above) in mind as you set your future pace goals.

Focus on one goal at a time. When you’re starting out, celebrate when you’re able to run a mile without stopping.

After that, strive to meet your first mile achievement. The goal is to be able to run at a comfortable pace. You should still have the ability to talk to a running partner somewhat easily. As you get stronger, that comfortable pace will get faster and faster.

Speed isn’t the only thing to keep in mind. What distance goals do you have? Are you planning to run a 5K race? Do you want to finish a half marathon? For distance running, the pace is usually slower, with a focus on endurance.

If your main objective is to burn fat or set a record, think about incorporating some strength training to give your legs and core an extra boost.

Always set two goals: a current one and a future one. Know your next milestone, but have another, bigger milestone in the back of your mind to motivate you for future achievements.

Picture yourself in the future, after you’ve reached your dream, and imagine how you’ll feel when you’ve gotten there. Studies show that this helps you achieve your goals at an amazing rate.

Do a time trial.

Run one mile at the fastest pace you can and measure your time. That will give you a starting number to get going. Set your ideal time for 30 seconds to one minute and use it for your next goal.

9 Tips for Running a Mile

1. Wear Quality Running Shoes

Don’t make yourself susceptible to injury and pain when there’s no need. Invest in shoes from the get-go. The best running shoes will fit your foot well, and will compliment your running gait and goals (distance, speed, trails, etc.) Other qualities to look for include:

Light soles that won’t weigh you down
Extra room in the toes to make room for swelling as you run
Additional holes for the laces up at the top to secure your feet and keep it from jostling
Traction in the soles to keep you from slipping

If you’re not sure how to buy the right pair of shoes for your foot, visit a running store in person. They will have trained employees who can analyze your foot and running gait to find the perfect shoe.

Remember to replace each pair every 300-500 miles. Using running apps like Strava will help you track that. Strava even alerts you when it’s time to buy a new pair.

2. Practice Breathing

Nothing eggs on a side ache like uneven breathing patterns. The simplest way to monitor your breathing is to make sure your breath hits equal beats in and out.

Aim to inhale for 4 seconds and exhale for 4 seconds. As you get more winded, that won’t be possible, but always count the breaths and keep them even and equal through the inhale and the exhale.

3. Set 3 Levels and 3 Time Goals

First, take your ultimate goal. Then break it up into 3 levels. Set a time goal for each level. The best way to reach a big goal is to divide it into smaller chunks, taking them one at a time.

Whether your goal involves 3 weeks or 3 months, you’ll be ecstatic each time you complete one of those levels.

4. Don’t Compare Yourself to Others

You’re probably following other runners on social media or through running apps. It’s important to stay inspired and to keep picturing your future self.

But we all know social media can make us set unreasonable expectations for ourselves. So keep your scrolling healthy by focusing on yourself first…and avoiding comparisons.

5. Open Your Stride

Your running stride plays a big part in getting faster. Opening up your steps increases your momentum and propels your body forward.

Just remember: Opening your stride is not the same thing as lengthening your stride.

Lengthening your step can slow you down if you overstep. Opening it means lifting your foot and leg higher to land and push off with more momentum. Your foot should land directly below your extended knee, not past it.

On your next run, try out both positions and get a feel for which one makes you faster. I guarantee it will be the open stride vs. the overstepping.

6. Work on Cadence

Some people mistakenly assume that cadence is a synonym for ‘speed.’ Not so! Cadence involves getting faster through proper form and strategy. Improving your cadence involves:

Good posture – keep a straight back and upright shoulders.
Arm position – they shouldn’t swing out past your body, but should stay evenly aligned with your torso while you run.
Foot strike – don’t land heel-first; instead, hit the ground with your forefoot or midfoot.

To help your cadence even more, engage your core and posterior chain to be sure you feel the right muscles during your run.

7. Increase Your Mileage

Even if your main focus is gaining speed, putting in extra miles will make your lungs and muscles stronger.

Cultivating that endurance will make your next fast run much faster. Doing a weekly long run goes a long way towards improving the shorter, faster runs throughout the week.

8. Run Intervals

Even if you can run a mile without stopping, you should still do interval runs as a crosstraining method. Taking that small break to walk refreshes your body and renews it for another bout of fast running.

9. Tackle the Hills

Hills are no one’s favorite running route, but while you run them, your lungs get stronger, your legs get more powerful, and your core tightens. All of these add up to faster running, especially when that fast run takes place on flat ground.

Bonus Tip: Download a Training Plan

If you’re asking, “How long does it take to run a mile?” then you probably have higher goals on the horizon. Those who conquer running a mile rarely stop at just one mile. You’ll move on to 2 miles, then you’ll run a 5K race.

Ask any seasoned runner. Once you get hooked, you can’t stop. Go ahead and download our free couch to half marathon training plan. It’s fully customizable to fit your unique schedule and running goals.

Sign up for that half marathon.

Envision yourself crossing that finish line 6 months from now.

You’ll be unstoppable.

Take Your Running Further With Our Resources...

How To Run a Faster Mile

Published on October 30, 2020 By Cathal Logue

In this post, Cathal Logue explains how to run a faster mile: improving your one mile time is a great tool and goal ,regardless of your running background. If you’re a distance runner, taking some time out to focus on how to get a faster mile time can have massive advantages to your endurance and running economy.

Over to Cathal!

The mile distance is often referred to as the blue-ribbon event of athletics.

The history of the event is steeped in running folklore and most people have heard of the legendary Roger Bannister, who was the first man to run a mile in under four minutes back in 1954.

One of my earliest memories of hearing about the mile race was a story about my grandfather, who was an avid running fan. The year was 1958 and he was getting organized to cycle from Derry to Dublin ( a distance of 240km) to see Irishman Ronnie Delany, 1500m Olympic Gold Medallist from Melbourne 1956, take on the world’s best milers at Santry Stadium Dublin.

My grandfather, himself an accomplished middle-distance runner, saw it as a once-in-a-lifetime experience and would do all that it took to get there. Unfortunately, he had a crash some 40km from Dublin and finished up listening to the race on the radio from a hospital bed.

What a race it turned out to be. Herb Elliott from Australia produced a devastating kick in the last 200m to win in a new world record time of 3.54.5, followed by four other runners all under four minutes, with Ronnie Delany in third place. The race on 6 August 1958 was lauded by the media as the Race of the Century.

So, inspired by that moment in history, how best do we prepare ourselves to run a mile in a respectable time?

Although lauded as an athletics event, figuring out how to improve your mile time is something that will benefit any runner – especially distance runners.

Training to run a faster mile requires a different approach to training for the longer endurance events like a 5km, 10km, half marathon, or marathon.

The running of a 6-minute mile for an ambitious and committed runner at an amateur level would be considered akin to the running of a 4-minute mile for those at the elite level.

Here are my top tips on how to prepare to run your fastest mile – whether that’s a 6-minute mile, 7-minute mile, or faster!

How To Run a Faster Mile – The Six Steps

Step 1: Know Your Target Pace And Hit The Track

The first step is to define your target time for running the mile.

If you don’t have a sense of this already, go for a gentle warm-up then run a mile at 8-9 out of 10 in terms of exertion rate, and see where your current ability lies.

Next, it’s time to hit the track.

Remember that a standard running track is 400m : 4 laps of this (plus 9 metres at the end) will get you your mile.

So you can divide your target mile time by 4 to figure out your target lap time.

If your goal is to run a 6-minute mile, then you’ll have to complete the equivalent of 4 laps of a standard running track at a pace of 90 seconds per lap. This is a pace of 3.45 minutes/km.

A starting point is running a series of 10-12 repetitions of 200m at the target pace of 90 seconds per 400m (45 seconds per each 200m effort), taking a 60-second recovery in-between each repetition.

As you get more comfortable with this pace, add 100m to the repetition and complete 6-8 repetitions of 300m, with a 75-second recovery. The next progression is 6-8 repetitions of 400m, with a 90-second recovery.

As you get fitter, you can attempt the following session: 3 x 600m with a 4-minute recovery. The longer recoveries will be needed as running at your target race pace over this distance will result in a buildup of high levels of lactic acid in your muscles.

Step 2: Develop Your Speed

Working on your speed is an important part of the process and will enable you to ultimately feel comfortable running at your target race pace.

One method of achieving this is to get your body used to running at speeds quicker than your target race pace.

Running at speeds quicker than mile pace or 1500m pace is considered more anaerobic than aerobic.

For instance, running at 800m is considered 67% anaerobic and 400m pace 83% anaerobic, whereas 3k pace is considered 60:40 aerobic to anaerobic.

The switch from aerobic to anaerobic will require you to engage your fast twitch fibres more.

One method of preparing your body for this is to include sessions where you’ll be running at your predicted 800m and 400m paces.

Your target 800m pace is 42 seconds per 200m, or 84 seconds per 400m. Some useful sessions are as follows: 12 x 200m with a 60-second recovery, 8 x 300m with 75-second recovery and strides.

Remember that at this intensity and speed you’ll be putting your body under a lot of stress, so don’t forgot to complete a comprehensive warm-up that includes some fast strides before starting the sessions.

Strides are a great way to reinforce good running technique and help you develop the ability to switch from the slow-twitch fibres of aerobic running to the fast-twitch fibres of anaerobic running.

Step 3: Incorporate Tempo runs

The mile event is a 50% aerobic and 50% anaerobic activity. When moving from aerobic to anaerobic state, your body will start to fatigue with the onset of lactic acid.

Check out our Lactate Threshold Training For Runners Guide

Thus, you ́ll need to train your body to be both aerobically fit as well as to have the ability to cope with the accumulation of lactic acid in your muscles. Therefore, your lactate tolerance is a key factor in reducing your mile time.

One way of increasing your lactate tolerance is by running tempos in training. The appropriate pace for tempo runs is at the point where your body changes from working aerobically to working anaerobically; sometimes known as the anaerobic threshold.

Start off with 2 x 10 minutes at the tempo pace of 4.25 minutes/km or 7.04 minutes/mile and then build up to a continuous effort of 20 minutes.

The other benefit of running tempos is that it improves your ability to maintain a steady pace and to hold your concentration over a long duration.

Step 4: Improve your aerobic strength

The ability to run well over longer distances than the mile will also be required if your goal is to run a quick mile. This will provide you with the adequate aerobic strength to remain strong throughout your mile effort.

This is where interval training at specific paces will come to your aid. Use your GPS watch to mark out the distance or if you have access to a local running track, you can use the 400m lap as your guide.

For instance, you could incorporate both 3k and 5k paced sessions into your progamme.

Your target 3k pace is 3.55 minutes/km, 6.16 minutes/mile or 94 seconds per 400m.

Some of the sessions that work well are 8-12 repetitions of 400m in 94 seconds followed by a 90-second recovery. As your aerobic strength improves, you can include longer intervals such as 600m and 800m at the 3k pace with a 2-minute recovery.

In addition, try running 4 repetitions of 1000m at your target 5k pace (4.05 minutes/km, 6.32 minutes/mile or 98 seconds per 400m) with a 2-minute recovery. This will also be a good test of how well you can maintain your concentration over longer distances.

Step 5: Work on your leg strength

Hills are an excellent way to develop leg strength. There are number of different sessions that you can do.

First, find a hill that measures 100m with a moderate gradient. Run a series of 6-10 hills, with a jog back recovery.

Remember to focus on keeping good running form and don ́t get too caught up on racing to the top!

Alternatively, you could find a steeper hill to work on power. Run for 15 seconds as fast as you can and then walk back down to fully recover before repeating three more times.

Strength training is another effective way to build specific leg strength. It can help increase your stride length and therefore leads to greater sprinting speed.

Some of the key exercises to include are squats, lunges, burpees, squat-thrusts, one-legged squats and calf raises. Complete 10-15 repetitions of each exercise and do two full circuits.

Step 6: Beware the 3rd lap!

This is a well-known expression to any runner who has experience of running 1500m and miles races.

It’s the critical part of the race where you’ll have to dig deep to ensure you don’t drop the pace too much. This requires working on the ability to concentrate while feeling uncomfortable.

One method used to help overcome this difficult part of the mile race is to practice running at race pace for longer in training, using a time-trial over a specific distance.

You can start with a distance of 1000m. Make sure you are well warmed up and really commit early on to hitting your target race pace.

As you get stronger you can increase the distance of the effort by 50m each time up to a maximum of 1200m, attempting to hold the race pace for the full duration of the run.

Cathal’s Final Thoughts

Your weekly training schedule should include two of the sessions described earlier.

Most runners find that mixing a fast 800m pace session with a tempo run works best as your body has more time to recover. Similarly, you could match a session at target mile race pace with an aerobic session at 3k or 5k pace.

In addition, ensure that when you attempt a time-trial session, you are not going in fatigued. So, it is advisable to have a tempo or hills session earlier in the week rather than a fast 800m session.

Another suggestion is to reduce your weekly mileage before attempting to run the fast mile as this will keep your legs fresh for the challenge.

Good luck with your challenge to run a faster mile.

Be patient with your adaption to the new training session and remember: “If at first you don’t succeed, try try again.”

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

13 Awesome Trail Races That’ll Inspire You To Go Running

Last updated on Nov 25, 2020 By Mia Kercher

I’m sharing 13 awesome trail races for you to dream about and sign up for. There’s no better way to inspire or motivate than to show you what you can do in the future.

Training for a trail race can be hard. You need endurance, strength, and even survival skills.

The fun and excitement of a trail outweigh the hardships by far, and seeing awesome trail races will help you embrace the challenges and enjoy every part of it.

Why Trail Running Is So Cool

Whether you’re getting ready for a stage race, or whether you’re just starting out, these benefits of trail running apply to everyone.

Connect With Nature

Running for hours on a trail builds something stronger than a runner’s high. On top of those endorphins, your lungs are filled with natural, fresh air.

While listening to birds and feeling the varying textures of the trail under your feet, you’ll feel something undeniably amazing.

You’re a Wilderness Survivor

Or at least you feel like it! Roughing it in the outdoors during an ultra marathon or stage race adds to the exhilaration of completing such an impressive task.

Learn About Foreign Countries in a Unique Way

Instead of sightseeing and guided tours, running an international trail race gives you a unique experience of the country you’re visiting. You get to connect with the landscape and meet locals who are also running the race.

The 13 Craziest, Most Beautiful Trail Races in the World

1. Manaslu Mountain Trail Race, Nepal

13 Awesome Trail Races That'll Inspire You To Go Running 1

Almost circumnavigating this eighth highest mountain in the world will take 7 race days.

The Manaslu Mountain Trail is a multi-stage race, which means you run with your own light pack, while the staff carries all your equipment for camping and preparing food.

This race is no easy feat. With a total distance of 130 km and elevation at over 11,000 feet high, you’ll have to fit into a select group of runners to qualify.

During this race, you’ll get to

Sleep in a monastery
Run above a glacier
Peer down over the wild nature of Tibet
Run the mountain range of the Himalaya
Experience a variety of mountain trails and valleys
Meet local people at mountain homes throughout the week
Help sponsor a single-stage race for children on one of the trails (The organization puts it on each year.)

This race happens every year, and this year will be in November 2020.

2. Ultra Paine, Chilean Andes

13 Awesome Trail Races That'll Inspire You To Go Running 2

The Ultra Paine offers a variety of competitive distances: 14K, 35K, 53K, and 80K races, and the entry requirement is open to all fitness levels.

The trails are located outside of the Torres Del Paine National Park and converge at the southern tip of Patagonia. All distances will finish at Villa Serrano.

During this race, you will experience

Running in the continent’s extreme southwest, a prime location in Patagonia
Seeing the Great Southern Ice Field
Confront a restless and unpredictable climate
Connect with the Torres Del Paine National Park
Climb an altitude of 3,220 meters (for the 80K race)
Visit Chilean towns like Puerto Natales

The 2020 race will happen in December this year.

3. Tengri Ultra Trail, Kazakhstan

13 Awesome Trail Races That'll Inspire You To Go Running 3

This race route takes place near the Tamgaly-Tas National Park along the Ili river in Kazakstan. It also has a variety of distances to choose from: 15K, 35K, and 70K.

Things you’ll enjoy in this race:

History: petroglyphs are carved in the cliffs. You can reach out and touch them.
A rocky canyon
A sand dune
Green, thick bushes
An open plateau with fields of poppy flowers

The next race will take place in October 2020.

4. China Mountain Trails

13 Awesome Trail Races That'll Inspire You To Go Running 4

The China Mountain Trails organization heads up an ultramarathon in the mountain trails of China every year. Each year is a different destination covering the scenery in China’s great nature.

This year’s marathon has been canceled, but in 2019, the run took place in Devil’s Ridge. There were 2 distances: 25K and 60K.

Every year offers a unique location, mapped out by experts who have been running in Asia for many years. Be sure to check out their event for next year to inspire you on a diverse and challenging adventure.

5. Kaveri Trail Marathon, India

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This 13-year old race started out as a training run for the Bangladesh ultra marathon. The trail was harder than the Bangladesh trail, with the philosophy, “Train hard, race easy. People loved it so much that they turned it into its own annual race.

The trail runs through rural areas along the Kaveri river. As you run, you’ll pass through paddy and sugarcane fields and see local people working on their farms along the side of the path.

6. Inca Trail, Macchu Picchu

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Want to hike the Inca Trail? Why not run it instead? This marathon is an excellent chance for you to see the wonders of the ancient Cusco and Sacred Valley.

Seeing this archeology will grow your appreciation for Native South Americans and what they’ve done for cultures around the world today.

The terrain on this trail ranges from 18,000 to 13,777 feet high, with camping supplies carried by the trail staff. The most exciting part of the run will be viewing the famous “Lost City” along the Inca Trail.

7. Don Diablo Trail Run, Mexico

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The Don Diablo Trail Run is one of the best trail races in Mexico.

It covers terrain in the Sierra Cacachilas and supports locally run businesses at the same time. The medals at the end of the race are made from Mesquite wood, and the trails are taken care of using eco methods like erosion control and water retention techniques.

At the end of the race is an optional beach party to celebrate the finish of your run. This race has distances of 35K and 54K.

8. Laugavegur Ultramarathon, Iceland

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Most famously known for the Northern Lights, Iceland has incredible nature to offer all over the country. The Laugavegur Ultramarathon is run in Souther Iceland and the trail covers the southern highlands. That same 55K trail connects two gorgeous national parks: Landmanalager and Thorsmork.

Because of the harsh climate in this area, these national parks are only serviced for a few weeks out of every year. So running the Laugavegur trail is a true privilege.

9. Dolomites Ultratrail, Italy

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The Dolomites are part of the UNESCO World Heritage, which means caring for this cultural landmark isn’t taken lightly.

The ultramarathon trail is run on public trails with a variety of landscapes. The area leading to the mountains themselves is green and full of vibrant colors. The mountains are rocky and bare, with lots of interesting critters like marmots.

Running in the Dolomites is an experience you shouldn’t do without because of the individual wonders hidden all over the huge expanse of mountains.

10. Kilimanjaro Stage Run

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You’re not likely to forget about this adventure in your lifetime. The Kilimanjaro stage run lasts 8 days, circling around the entire mountain at 260 kilometers in total.

This trail is a run, not a race. There will be areas you’ll need to walk. You’ll have plenty of opportunities to meet people living near the trail and hosting runners, so you’ll gain immersion in Tanzanian culture.

The trail itself has been used for hundreds of years by local people and is still in use today. Don’t be surprised if you see mules carrying your gear along the way.

11. Morocco Trail Race

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Get to know the central Atlas mountains with the Morocco Trail Race. Any level of runner can do the race since the distances start at 10K and go up to 110K.

You’ll be running through trails in and above the Atlas, experiencing the differences in temperature between the desert heat and the cold of the high altitudes.

The race starts in the Happy Valley, which many claim to be the place where time stops.

12. Canadian Death Race

This race challenges you to “Cheat death in one of the world’s toughest ultramarathons.”

Extreme athletes have to push themselves to finish this one. The trail crosses over 3 mountain summits in the Canadian Rocky Mountains, gains 17,000 feet of elevation, and passes the Hell’s Gate Canyon over the Smoky and Sulfur rivers.

13. Baikal Ice Marathon, Russia

Run across the world’s deepest, coldest lake in the middle of winter. This frozen lake is covered in ice rubble, making the terrain bumpy and uneven. While it’s mostly covered in a small layer of snow, there are portions that are more like an ice rink.

The race is physically and psychologically demanding since the landscape offers very little variety. You won’t have any perspective of progress as you run through the snow, except for mile markers every 5 kilometers.

Many people prefer to run in a more diverse area but the mental stamina and sense of accomplishment you gain are unmatched.

Training for Your Own Trail Race

It’s impossible not to see these incredible marathons and NOT sign up for one yourself. If you’re just beginning your trail running adventure, read some essential advice and get the proper gear to do your training right.

And of course, you need a plan of action. To train mentally and physically for these challenging but rewarding races, download one of our customizable ultramarathon training plans and hit the trail.