Average 1 Mile Run Time by Age and Gender (With Pace Breakdown)
The 1-mile run is one of the simplest benchmarks in running. It is short enough to test speed, yet long enough to reflect real fitness. Use the ranges below as a starting point, then refine your goal based on training history and terrain.
Average Mile Time by Age
| Age | Recreational | Intermediate | Advanced |
|---|---|---|---|
| 18-29 | 8:00-10:00 | 6:30-7:45 | 5:00-6:00 |
| 30-39 | 8:15-10:15 | 6:45-8:00 | 5:10-6:10 |
| 40-49 | 8:30-10:30 | 7:00-8:15 | 5:25-6:25 |
| 50-59 | 8:45-10:45 | 7:15-8:30 | 5:40-6:40 |
| 60+ | 9:00-11:15 | 7:30-9:00 | 6:00-7:00 |
To convert mile times to pace, use min/mile directly. For min/km, divide by 1.609.
How to Use This
Choose a goal slightly faster than your current average to drive progress. Consistency matters more than chasing a perfect number.