{"id":8236,"date":"2022-08-09T13:32:42","date_gmt":"2022-08-09T12:32:42","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8236"},"modified":"2023-02-28T18:20:57","modified_gmt":"2023-02-28T18:20:57","slug":"how-long-does-it-take-to-run-a-mile","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-long-does-it-take-to-run-a-mile\/","title":{"rendered":"How long does it take to run a mile? Averages by age and gender"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>You may be wondering: &ldquo;How long does it take to run a mile?&rdquo;<\/p>\n\n\n\n<p>Running a mile is a common goal for a lot of beginner runners who first start out on their running journey.<\/p>\n\n\n\n<p>The truth is, how fast you run a mile depends on a lot of factors, including your age, gender, fitness levels and even the weather and running terrain.<\/p>\n\n\n\n<p>The first mile of a run can often feel the hardest. <\/p>\n\n\n\n<p>You may even feel like quitting, but if you push through this initial discomfort, you will reap the rewards!<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How long is a mile?<\/li>\n\n\n\n<li>How many laps is a mile?<\/li>\n\n\n\n<li>How long does it take to run a mile?<\/li>\n\n\n\n<li>How long does it take the average person to run a mile?<\/li>\n\n\n\n<li>What is the fastest mile time?<\/li>\n\n\n\n<li>How long does it take to walk a mile?<\/li>\n\n\n\n<li>Average mile times by age and gender<\/li>\n\n\n\n<li>8 tips for running your fastest mile<\/li>\n<\/ul>\n\n\n\n<p>Ready?&nbsp;<\/p>\n\n\n\n<p>Let&rsquo;s get going!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-533x1024.png\" alt=\"how long does it take to run a mile\n\" class=\"wp-image-10632\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how long does it take to run a mile\n\" class=\"wp-image-10632 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long is a mile?<\/strong><\/h2>\n\n\n\n<p>One mile is equal to 1.6 kilometres, 1,609 metres, 5,280 feet, 63,357 inches and 1,760 yards.<\/p>\n\n\n\n<p>The mile is a British imperial unit and originally came from the Roman unit of distance known as &lsquo;mile passus&rsquo; which translates to &lsquo;a thousand paces&rsquo;.&nbsp;<\/p>\n\n\n\n<p>Interestingly, a mile is about four times around a sports track.&nbsp;<\/p>\n\n\n\n<p>Miles are still in use in countries such as the US, Canada and the UK.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-a-mile-a-day\/\" data-type=\"post\" data-id=\"5807\">Running a mile a day: Benefits + 9 reasons to do it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many laps is a mile?<\/strong><\/h2>\n\n\n\n<p>A mile is roughly 1,600 metres so this is four laps around an athletics track.<\/p>\n\n\n\n<p>Each lap is 400 metres. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-an-8-minute-mile\/\" data-type=\"post\" data-id=\"8983\">How to run an 8 minute mile<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-683x1024.png\" alt=\"how long does it take to run a mile\" class=\"wp-image-8238\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-683x1024.png.webp\" alt=\"how long does it take to run a mile\" class=\"wp-image-8238 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to run a mile?<\/strong><\/h2>\n\n\n\n<p>How fast you run a mile will depend on a number of factors.&nbsp;<\/p>\n\n\n\n<p>The factors that affect running speed are:<\/p>\n\n\n\n<ul>\n<li>Age<\/li>\n\n\n\n<li>Gender<\/li>\n\n\n\n<li>Biomechanics&nbsp;<\/li>\n\n\n\n<li>Fitness levels<\/li>\n\n\n\n<li>Weather<\/li>\n\n\n\n<li>Altitude<\/li>\n\n\n\n<li>Terrain<\/li>\n<\/ul>\n\n\n\n<p><strong>Age<\/strong><\/p>\n\n\n\n<p>The general trend is: the younger the runner, the faster the runner. <\/p>\n\n\n\n<p>There may be exceptions to this rule, but generally this is what the data tells us.<\/p>\n\n\n\n<p>Surprisingly, ageing doesn&rsquo;t slow your running speed significantly.<\/p>\n\n\n\n<p>However, <a href=\"https:\/\/fairmodel.econ.yale.edu\/rayfair\/pdf\/2017B.PDF\" target=\"_blank\" rel=\"noopener\">studies<\/a> show that once you reach the age of 40, your running speed will start to slow down gradually.<\/p>\n\n\n\n<p>The study found that between the age of 40 and 70, your running speed slows down by about 1% each year.&nbsp;<\/p>\n\n\n\n<p>It added that once runners reach their late 70s, they begin to decline by about 1.5% each year.<\/p>\n\n\n\n<p><strong>Gender<\/strong><\/p>\n\n\n\n<p>Men are typically faster than women when running a mile.&nbsp;<\/p>\n\n\n\n<p>This is because men have a greater amount of muscle bulk and higher levels of testosterone which helps to keep muscles and bones strong.<\/p>\n\n\n\n<p>In addition, women tend to have less lean muscle mass and shorter legs than men do.<\/p>\n\n\n\n<p>As well as wider hips which makes running less efficient.&nbsp;<\/p>\n\n\n\n<p><strong>Biomechanics<\/strong><\/p>\n\n\n\n<p>Biomechanics studies human motion during exercise. <\/p>\n\n\n\n<p>It involves analysing movements and coaching them for more effective movement during exercise and sports.<\/p>\n\n\n\n<p>An individual&rsquo;s running gait, for example, can be filmed and recommendations made to change and improve it.&nbsp;<\/p>\n\n\n\n<p>Your running gait and running form can impact your performance and speed when running a mile.<\/p>\n\n\n\n<p>Poor <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">running form<\/a> can lead to inefficient movement and wasted energy, which will slow you down over time.&nbsp;<\/p>\n\n\n\n<p><strong>Fitness levels<\/strong><\/p>\n\n\n\n<p>The longer you have been running and the fitter you are will translate into faster running times.&nbsp;<\/p>\n\n\n\n<p>For example, if you&rsquo;re an experienced runner with several years of running under your belt, you are more likely to achieve a faster mile pace than someone who has only been running for a few months.<\/p>\n\n\n\n<p>Likewise, if you&rsquo;re a beginner runner, then it&rsquo;s unlikely you&rsquo;ll be able to match the speed of a more experienced runner.<\/p>\n\n\n\n<p>Remember that every runner is different &ndash; no matter their running experience or fitness levels.<\/p>\n\n\n\n<p><strong>Weather<\/strong><\/p>\n\n\n\n<p>The weather can often be a determining factor when running a mile.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/tips-for-running-in-the-heat-and-humidity\/\" data-type=\"post\" data-id=\"4341\">Heat and humidity<\/a> can affect your mile pace. <\/p>\n\n\n\n<p>When you run in the heat, your body has to work harder to divert blood to your skin to help keep your body cool.<\/p>\n\n\n\n<p>Extreme temperatures have been connected with slower race times, especially during longer races.&nbsp;<\/p>\n\n\n\n<p>With this in mind, if you&rsquo;re wanting to run your fastest mile or your next PB, ensure the weather conditions work for you and not against you!<\/p>\n\n\n\n<p><strong>Altitude<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re running at a high altitude, your mile pace will likely be slower than what it would be running at sea level.<\/p>\n\n\n\n<p>When you run at a high altitude, there is less oxygen available for your muscles which can lead to tiredness and fatigue.&nbsp;<\/p>\n\n\n\n<p><strong>Terrain<\/strong><\/p>\n\n\n\n<p>Running on uneven terrain (<a href=\"https:\/\/www.runwithcaroline.com\/trail-running-tips-for-beginners\/\" data-type=\"post\" data-id=\"4735\">trail running<\/a>) is typically slower than road running. <\/p>\n\n\n\n<p>In addition, <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">running up hills<\/a> is often linked to slower race times.<\/p>\n\n\n\n<p>When you run on uneven terrain, you often have to navigate over rocky paths which involve twists and turns which make your run time slower. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-an-8-minute-mile\/\" data-type=\"post\" data-id=\"8983\">How to run an 8 minute mile<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-683x1024.png\" alt=\"how long does it take to run a mile\" class=\"wp-image-8239\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-683x1024.png.webp\" alt=\"how long does it take to run a mile\" class=\"wp-image-8239 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take the average person to run a mile?<\/strong><\/h2>\n\n\n\n<p>On average, an amateur runner can expect to run one mile in about 9-10 minutes. <\/p>\n\n\n\n<p>If you&rsquo;re new to running, you might run one mile in 12-15 minutes.&nbsp;<\/p>\n\n\n\n<p>Elite runners can expect to run a mile in about 4-5 minutes.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/magic-mile\/\" data-type=\"post\" data-id=\"9004\">How to use Jeff Galloway&rsquo;s magic mile running test<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the fastest mile time?<\/strong><\/h2>\n\n\n\n<p>The fastest mile ever ran and world record mile is 3:43:13. <\/p>\n\n\n\n<p>This was set by Hicham El Guerrouj of Morocco in 1999.<\/p>\n\n\n\n<p>The current female world record mile time is 4:12:33. <\/p>\n\n\n\n<p>This was set by Sifan Hassan of the Netherlands in 2019.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-2-miles-a-day\/\" data-type=\"post\" data-id=\"8958\">Running 2 miles a day: 12 benefits + how to start<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to walk a mile?<\/strong><\/h2>\n\n\n\n<p>Most people can expect to walk a mile in 15 to 22 minutes. <\/p>\n\n\n\n<p>The average walking pace is between 2 and 4.5 mph.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-3-miles-a-day\/\" data-type=\"post\" data-id=\"10411\">Walking 3 miles a day: 5 surprising benefits<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Average mile times by age and gender<\/strong><\/h2>\n\n\n\n<p>Here are the average mile times (minutes per mile) by age and gender. <\/p>\n\n\n\n<p>This <a href=\"http:\/\/www.pace-calculator.com\/5k-pace-comparison.php\" target=\"_blank\" rel=\"noopener\">data<\/a> is based on the run times of 10,000 5k runners in the US in 2010.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age<\/strong><\/td><td><strong>Men <\/strong><\/td><td><strong>Women<\/strong><\/td><\/tr><tr><td>16-19<\/td><td>9:34<\/td><td>12:09<\/td><\/tr><tr><td>20-24<\/td><td>9:30<\/td><td>11:44<\/td><\/tr><tr><td>25-29<\/td><td>10:03<\/td><td>11:42<\/td><\/tr><tr><td>30-34<\/td><td>10:09<\/td><td>12:29<\/td><\/tr><tr><td>35-39<\/td><td>10:53<\/td><td>12:03<\/td><\/tr><tr><td>40-44<\/td><td>10:28<\/td><td>12:24<\/td><\/tr><tr><td>45-49<\/td><td>10:43<\/td><td>12:41<\/td><\/tr><tr><td>50-54<\/td><td>11:08<\/td><td>13:20<\/td><\/tr><tr><td>55-59<\/td><td>12:08<\/td><td>14:37<\/td><\/tr><tr><td>60-64<\/td><td>13:05<\/td><td>14:47<\/td><\/tr><tr><td>65-99<\/td><td>13:52<\/td><td>16:12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-one-hour-a-day\/\" data-type=\"post\" data-id=\"10335\">Walking one hour a day: Benefits + expected results<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-683x1024.png\" alt=\"how long does it take to run a mile\" class=\"wp-image-10635\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-683x1024.png.webp\" alt=\"how long does it take to run a mile\" class=\"wp-image-10635 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8 tips for running your fastest mile<\/strong><\/h2>\n\n\n\n<p>If you&rsquo;re hoping to improve your mile time and run your fastest mile, then follow these simple tips.&nbsp;<\/p>\n\n\n\n<p><strong>#1 Build up slowly<\/strong><\/p>\n\n\n\n<p>In order to run a faster mile, you need to have developed a good base level of fitness. <\/p>\n\n\n\n<p>This means working on your <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">endurance and stamina<\/a> first before focusing on speed.<\/p>\n\n\n\n<p>If you&rsquo;re new to running, start with the <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k plan<\/a> before progressing onto a 5k or 10k training plan.<\/p>\n\n\n\n<p>The key is to build your endurance and stamina slowly, and avoid sudden jumps in your training.<\/p>\n\n\n\n<p><strong>#2 Speed train<\/strong><\/p>\n\n\n\n<p>Once you have built your endurance and stamina, it&rsquo;s now time to focus on your speed.<\/p>\n\n\n\n<p>Speed training like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">strides<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a> will go a long way to help you run your fastest mile.<\/p>\n\n\n\n<p>These types of workouts should be included in your training plan alongside easy runs and long runs, as well as the all important rest days.<\/p>\n\n\n\n<p>Aim to include at least two speed training sessions in your training routine each week.<\/p>\n\n\n\n<p><strong>#3 Run up hills<\/strong><\/p>\n\n\n\n<p>Running up hills has many benefits and has been shown to improve your form, power and strength as a runner.<\/p>\n\n\n\n<p>Aim to include 1 to 2 <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill sprint sessions<\/a> in your training routine each week.<\/p>\n\n\n\n<p>Hill sprinting can be quite demanding physically.<\/p>\n\n\n\n<p>So be sure to progress slowly and always remember to warm up before a session.<\/p>\n\n\n\n<p><strong>#4 Focus on your running form<\/strong><\/p>\n\n\n\n<p>Your running form is extremely important when it comes to running in the most efficient way possible.&nbsp;<\/p>\n\n\n\n<p>Running form looks at everything from your posture and cadence to your <a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\" data-type=\"post\" data-id=\"2534\">arm swing<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\" data-type=\"post\" data-id=\"1516\">foot strike<\/a>.<\/p>\n\n\n\n<p>Check out my <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-properly\/\" data-type=\"post\" data-id=\"1238\">guide on proper running form<\/a> for more tips and advice.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Switch up your pace<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re only used to long, slow runs during your training, then now is the time to switch up your training routine.<\/p>\n\n\n\n<p>A well-rounded training plan should include easy runs, long runs as well as workouts like speed training, strength training and <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">cross training<\/a>.<\/p>\n\n\n\n<p>Check out my <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/\" data-type=\"post\" data-id=\"4238\">intermediate 5k training plan<\/a> for more tips on including these workouts in your training routine.<\/p>\n\n\n\n<p><strong>#6 Prioritise rest and recovery<\/strong><\/p>\n\n\n\n<p>Rest days are integral to any training plan. <\/p>\n\n\n\n<p>Don&rsquo;t make the mistake of powering through your rest days as you could risk <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">overtraining<\/a>, burnout and injury.<\/p>\n\n\n\n<p><strong>#7 Strength train<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">Strength training<\/a> has a whole host of benefits for runners looking to become stronger and faster on the race track.<\/p>\n\n\n\n<p>It can take many forms of exercise, such as <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">bodyweight exercises<\/a> or resistance training like weight training.<\/p>\n\n\n\n<p>If you&rsquo;re new to strength training, start with some simple bodyweight exercises then progress from them.<\/p>\n\n\n\n<p>Check out my <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">30 day strength training plan for runners<\/a> for more advice and tips.<\/p>\n\n\n\n<p><strong>#8 Listen to your body<\/strong><\/p>\n\n\n\n<p>Running can be gruelling, especially if you&rsquo;re training for longer distances like a half marathon or marathon.<\/p>\n\n\n\n<p>Listen to what your body is telling you during periods of training.<\/p>\n\n\n\n<p>If you feel tired, fatigued or have a niggling injury, then take some time out and prioritise rest and recovery.<\/p>\n\n\n\n<p>Pushing yourself too hard can lead to burnout and injury so tune into your body&rsquo;s warning signs.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/should-you-work-out-on-your-period\/\" data-type=\"post\" data-id=\"10067\">Should you work out on your period? 6 best exercises<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You may be wondering: &ldquo;How long does it take to run a mile?&rdquo; Running a mile is a common goal for a lot of beginner runners who first start out on their running journey. The truth is, how fast you run a mile depends on a lot of factors, including your age, gender, fitness levels &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9314,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,76,115],"tags":[265],"mv":{"thumbnail_id":9314,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/22-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8236"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=8236"}],"version-history":[{"count":16,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8236\/revisions"}],"predecessor-version":[{"id":10646,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8236\/revisions\/10646"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9314"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8236"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8236"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8236"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}