| Average Mile Running Time of the Army Physical Fitness Test | ||||
|---|---|---|---|---|
| Age | Male | Female | Male | Female |
| 2 miles | 2 miles | 1 mile | 1 mile | |
| 17–21 | 16:36 | 19:42 | 8:18 | 9:51 |
| 22–26 | 17:30 | 20:36 | 8:45 | 10:18 |
| 27–31 | 17:54 | 21:42 | 8:57 | 10:51 |
| 32–36 | 18:30 | 23:06 | 9:15 | 11:33 |
| 37–41 | 18:48 | 24:06 | 9:24 | 12:03 |
| 42–46 | 19:48 | 25:12 | 9:54 | 12:36 |
| 47–51 | 20:48 | 25:36 | 10:24 | 12:48 |
| 52–56 | 21:06 | 25:42 | 10:33 | 12:51 |
| 57–61 | 21:06 | 26:06 | 10:33 | 13:03 |
| 62+ | 21:06 | 26:12 | 10:33 | 13:06 |
A Note on Gender and Sex Terminology
Verywell Health acknowledges that sex and gender are related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
Factors Affecting Average Mile Run Time
Most people who do not regularly run or exercise cannot run a mile without training. People who regularly exercise could potentially run a mile even if they don’t run regularly. Additionally, running enthusiasts are likely to be able to run a mile faster than people who do not run regularly.
1. Conditioning
If you are a beginner runner, it’s unlikely that you are running at your best speed. With practice, you should be able to improve your speed and the distance you can run before getting short of breath or exhausted.
2. Overall Fitness Level
Your overall fitness level will significantly impact your ability to take on new physical challenges. Regular exercise improves muscle strength, balance, speed, and endurance, making it easier to safely and successfully try new exercises, including running.
3. Age
Most adults will experience a drop in running speed after their 20s. However, if you haven’t trained or don’t typically exercise, you could improve your running speed by conditioning and exercising, especially if you are in good health.
In addition to the normal decline in running speed with aging, many medical conditions can affect running abilities. Inflammatory conditions like arthritis cause pain and swelling in joints, and progressive neurodegenerative disorders like Parkinson’s disease affect mobility.
Other age-related illnesses, such as vertigo (a sensation of motion or spinning) and osteoporosis (a decrease in bone mass and bone mineral density that increases the risk of fractures if you fall), can make running unsafe.
You can continue to run as you age as long as you maintain a steady pace and have your healthcare provider’s approval. Running can also help you lose weight and reduce the risk of hypertension (high blood pressure), high cholesterol, and cardiovascular disease.
4. Sex
Competition statistics and research studies show that males run faster than females on average when considering equivalent age and training. Many races, mainly marathons, and fundraisers, include people of all sexes but have traditionally reported male and female performances in separate categories.
A Word From Verywell
If you are a newcomer to running a mile or haven’t run in a while, consulting with a healthcare provider may be helpful, especially if you have any medical concerns or possible preexisting conditions that may impact running.
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How Do I Find My Mile Run Time?
Depending on your general fitness level and how comfortable you are with running, you might be unable to run a mile as soon as you want. To give a sense of scale, consider that a mile is four laps around a typical outdoor track.
A mile is equivalent to:
- 1,760 yards
- 5,280 feet
- 1.6 kilometers
- 1,609 meters
If you want to determine your mile run time, you can run for as long as you feel comfortable at your fastest pace. A fitness tracker, app, or a simple timer can help you calculate how long it takes to run a distance.
If your distance is less than a mile, you can approximate how long it would take you to run a mile. However, remember that you may slow down if you continue to run beyond your comfort level.
You could also potentially use a fitness app to track your progress over time and to identify improvement or other trends that affect your speed—such as whether you run faster at certain times of the day.
What Is a Good Run Time?
Labeling your running speed as “good” or “bad” is not ideal because most people have innate running speed and can also improve. If you can figure out your starting point, you can usually improve your fitness and set and achieve reasonable goals.
How Can I Run a Faster Mile?
If you want to run a faster mile, you will need to train. Training often involves a systematic plan, particularly if you have a specific goal and a deadline. However, training can be more casual if you don’t have a particular date. Either approach can be perfectly healthy and beneficial.
The key features of training to run a mile faster are building cardiovascular fitness, speed, and muscle strength and endurance.
You can train to increase your speed by sprinting for extended periods each time you train. Repeated practice also builds muscle strength.
You can train to build endurance by increasing your distance without necessarily maintaining your best speed throughout the run. Running and walking intervals can help build your endurance no matter what level you are starting from.
As you practice, your heart muscle will strengthen, so your heart will not have to work as hard to provide you with oxygen. With time, you should be able to run at your maximum pace for more extended periods—ultimately reducing the time it takes you to run a mile.
Creating a Program
Improving your running speed is about more than just running faster every day. Building your strength and endurance incrementally is crucial to help you prevent injuries.
Drills that you could consider incorporating into your workout include:
- Exaggerated running motions or walking with high knees to improve your form and flexibility
- Strength training with squats, chin-ups, bench press, lunges
- Running and walking intervals
Running can be a great exercise when combined with other types of activity. Research shows that running can improve mood and mental health and that you do not need to run for a target distance or speed to experience these benefits.
Nevertheless, increasing your running speed can be satisfying. If you are interested in running faster, working on your strength, endurance, and speed can be beneficial—rather than just focusing on speed alone.
Know Your Speed When Signing up for a Race
If you are signing up for an organized 5K (5 kilometer), 10K (10 kilometer), half-marathon, marathon, or other running event, it’s a good idea to know your speed to ensure you finish within the time limits. Some events require you to list your running pace when you register.
You can check the event’s history to see how people of your age and sex have placed in prior years to see if this event suits you.
Summary
The average mile run time depends on factors such as training, fitness level, age, and sex. You can determine your average mile run time using a known distance, stopwatch, app, or fitness tracker. Training, including working on speed, strength, and endurance, can improve your mile run time.
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Understanding Average Mile Running Times: The Army Physical Fitness Test
Average Mile Running Times by Age and Gender
The Army Physical Fitness Test (APFT) tracks physical readiness through various running distances and evaluates participants based on age and sex. Below is a breakdown of average running times for both males and females over different age groups:
| Age Group | Male (2 miles) | Female (2 miles) | Male (1 mile) | Female (1 mile) |
|---|---|---|---|---|
| 17–21 | 16:36 | 19:42 | 8:18 | 9:51 |
| 22–26 | 17:30 | 20:36 | 8:45 | 10:18 |
| 27–31 | 17:54 | 21:42 | 8:57 | 10:51 |
| 32–36 | 18:30 | 23:06 | 9:15 | 11:33 |
| 37–41 | 18:48 | 24:06 | 9:24 | 12:03 |
| 42–46 | 19:48 | 25:12 | 9:54 | 12:36 |
| 47–51 | 20:48 | 25:36 | 10:24 | 12:48 |
| 52–56 | 21:06 | 25:42 | 10:33 | 12:51 |
| 57–61 | 21:06 | 26:06 | 10:33 | 13:03 |
| 62+ | 21:06 | 26:12 | 10:33 | 13:06 |
Times are recorded in minutes and seconds.
Factors Influencing Average Mile Run Times
Several key factors can impact an individual’s ability to complete a mile run in a given time:
1. Conditioning
Beginners often find that regular practice enhances their speed and stamina, resulting in improved performance over time.
2. Overall Fitness Level
A person’s general fitness greatly influences their running capabilities. Regular physical activity strengthens muscles, boosts endurance, and aids in achieving running goals.
3. Age
Typically, adults may notice a decline in speed as they age, particularly after their 20s. Nevertheless, consistent training can lead to improvements in running speed, especially if individuals maintain overall health.
4. Sex
Research consistently indicates that, on average, males tend to run faster than females when controlling for age and training. Notably, many races categorize performances by gender.
How to Measure and Improve Your Mile Run Time
To find your mile run time:
- Run a known distance at your fastest comfortable pace (a typical outdoor track measures one mile).
- Utilize fitness trackers or timers to log your time and assess performance.
- For distances shorter than a mile, calculate an approximate completion time based on your running speed.
Enhancing Your Performance
Training for a faster mile requires a combination of speed work and endurance building:
- Implement sprinting sessions to develop speed.
- Incorporate strength training exercises like squats and lunges.
- Utilize running and walking intervals to build endurance.
Be sure to maintain a gradual training progression to prevent injuries while enhancing your cardiovascular strength.
Summary
Average mile run times vary based on age, sex, and fitness level. By tracking your running times and implementing a structured training program, it’s possible to enhance performance and achieve fitness objectives. Regular assessment and tailored training can lead to noticeable improvements in running speed and overall health.
