What Is the Average Time to Run a Mile?
Most recreational runners cover a mile in 9 to 12 minutes. A sub-10-minute mile is the usual dividing line between "just started" and "reasonably fit", and a sub-8-minute mile puts you comfortably above average for a non-competitive runner.
Average mile time by level
| Level | Typical mile time |
|---|---|
| Complete beginner (run/walk) | 13:00 – 15:00 |
| Beginner, running throughout | 10:30 – 13:00 |
| Recreational, running regularly | 8:30 – 10:30 |
| Experienced club runner | 6:30 – 8:00 |
| Competitive | under 6:00 |
Average mile time by age
Mile times hold up better with age than most people expect — training matters far more than the birth year. These are broad ranges for reasonably active runners, not clinical norms:
| Age | Typical range |
|---|---|
| Teens (13–19) | 7:30 – 10:00 |
| 20s – 30s | 8:00 – 10:30 |
| 40s | 8:30 – 11:00 |
| 50s | 9:00 – 12:00 |
| 60+ | 10:00 – 14:00 |
Within every bracket the spread between a trained and untrained runner is far wider than the gap between adjacent age groups.
What counts as a good mile time?
A good mile time is one that's faster than your last one. Beyond that, two useful checkpoints: breaking 10 minutes shows a solid aerobic base, and breaking 8 minutes means you could realistically target a sub-25 5K.
Test your mile — then predict the rest
Run one hard mile on a flat route or a track, then feed the result into the race-time predictor to see what it implies for your 5K, 10K and half marathon. Use the pace calculator to convert it to min/km or mph. Related: is a 10-minute mile a good pace?