Marathons Nutrition

What Is The Average 3 Mile Run Time – Find Out Here?

What Is The Average 3 Mile Time – Find out here?

So you want to know the time it will take you to run a distance of 3 miles? Welcome. 3 miles is equivalent to 4.8 kilometers and in nutshell, 34:41 minutes mark is the general average time recorded that people take to cover a distance of 3 miles.

In the US in 2010, the average recorded time in the 3 miles race was about 11:47 minutes per mile. That is 7:19 minute per kilometer. The research was conducted to over 10000 people who took part in different races.


The distance of 3 miles is short of 0.1 mile to be the equivalent of 3.1 miles marathon popularly known as the 5K marathon.

Now, if you want to determine personally how long it will take you to finish 3 miles run, 34:41 minutes is too general to estimate with.

Your own time goal is the ideal time for you. You should note that the above 34:41 mark above has been calculated taking in to account time for all caliber of people; high and low speeds combined and even those crawling. I believe you don’t want to crawl on a race but you want to compete and get realistic time.

Some average runners have posted a time of 21 to 22 minutes running 3.1 miles run in 5K marathon. If you are new into running you can run 3 miles in 28 minutes. But you must first know that there is no ideal time to run any distance. Don’t consider so much the time other people take to run 3 miles unless you want to be a professional athlete. Most people enter it as a fun run.

Factors Determining 3K Time

Most people will finish a 3 miles distance run, but how many will keep on running the whole distance? Most new runners will not hold much in running. They end up walking part of the distance. To be realistic we have to consider that there are factors that affect the time taken when you run. These are;

The older you are the more time it will take you to run 3 miles distance.

Men are more muscular and are built differently than women. Men will run faster than women.

Level of fitness

The level of your fitness will be a factor of time when running 3 miles. If you have been training you will definitely be in a better shape to run faster and use less time.

Not your height but the altitude of the place you have been training in. High altitude is harder to run at than low altitudes. An athlete who has been training in high altitudes will run with ease in low altitudes.

Level of endurance
If you have been doing other fitness exercises like swimming, cycling or circuit training you are built for endurance which helps in running. Doing fartlek training helps a lot also.

How long you have been running is also a factor determining your time.
Other factors that can affect running a 3 mile are genetics, diet, etc.

Group Run versus individual Run.

There are good values and advantages when running in a group. A group will challenge, motivate, energize and stimulate you, to run faster. There is that power that surges forth as people work together and running is no exception.

Indoor versus Outdoor

It has been recorded that there is a difference in running indoor and outdoor in performance.

How Do You Determine The Pace?

What is the right pace for 3 miles run compared to other distances? If you want to determine the pace for your 3-mile run you can use this calculator. It will give you the pace to keep in order to finish the race at your desired time.
When running a long-distance marathon of say 42 KM (26.25 miles) the pace normally on the most of the distance is slower than the pace of a shorter distance like running a mile. This is because of the longer distance, the more the energy is needed to complete the distance.
Short distance runners running their high speeds will be burned out quickly. You cannot run a 3-mile distance the way a 100 or 200-meter athlete will do in that distance.

Treadmill Training

Training on a treadmill has its own advantages besides benefits like convenience since you can do running when weather conditions are not favorable outdoors, other benefits include;

  • Cold runs can make you develop aches and pain on your muscles due to tensing of the muscles but indoor training will avoid that.
  • The treadmill will allow you to use all of your energy to do the training unlike running outside when it is cold and the body is using extra energy.
  • You can practice at any time of the day even when it is dark and night.
  • It is safer you don’t need to dodge the traffic or run on slippery roads for dangers of falling and getting injured.
  • Treadmill machine will help you get the right time you want to take in the 3-mile run.
  • It will tell you if you are in the right shape to run the 3 miles distance. It will also show you the right pace and tempo once you set the machine.



Nutrition Training

Good Time To Run A Mile – When Is It The Most Optimal?

Good Time To Run a Mile –  When Is It Most Optimal?

When is it the most optimal time to run a mile or what is good time to run a mile? To answer that question let us look at the best human records. The world’s best, and the current world record holder for running a mile in 3:43:13 and was done by a Morrocan, Hicham El Guerrouj in 1999 at the age of 24 years. For women, the record holder is Sifan Hassan of the Netherlands having done 4:12:33 in 2019.

We can say that those are the two optimal times we have so far. They can be improved further. In 2019 Vienna  Austria, Eliud Kipchoge the Olympic record holder broke records in a race duped “No Human Is Limited’’. He broke world records by being the first human to ever run 26.2 miles (42.195 KM) under 2 hours by hitting 1:59:40 mark!

US Runners Runner’s Time

It is normal for great runners to hit around 4:10 – 4:40 minutes in 1-mile run. World-class elite men runners make 4:00 – 4:10 minutes on average to do 1 mile. A serious runner will take 4:50 – 6:30 minutes. An average person who has had the training and is physically fit will run between 8 to 12 minutes a mile.

A new person will spend between 12 to 16 minutes to run 1 mile. An exceptional and talented high school student running a mile under 5 minutes will have been doing serious training daily.

Now if you look at those figures you will find that for a fun runner it would be hard to hit anything below 6 minutes to run a mile.

Factors Affecting Time 

In order to get the time for each individual, we have to consider some dynamics. For a single individual, the best time to run a mile depends on the following factors;

  • Age

Age is a factor in running. Studies have shown that the younger the runner the faster he or she is. If your age is advanced it will take you more time to cover a mile.

  • Gender

Men are generally muscled than their women counterparts. Muscles increase the ability for the body to do work and hence men will have more vitality to run faster and longer than women. Your sex will definitely determine your time to run a mile.

  • Level of fitness

The fitness level is the most influencing factor to determine your time. Fitness supersedes age and gender. If you are physically fit you are able to run faster and therefore it will take you less time to do a mile.

  • Training

Have you been training? Training is necessary to running. It builds endurance and resilience.

  • Experience

Experience equals understanding. Great runners are prepared emotionally.  Running is more a game of mind but with experience of running the athlete knows what it entails.

  • Eating

What you eat may affect your performance.

A Mile Run Time By Age and Sex

Now having considered that let us look at the following table and see how different age groups and sex fairs in completing a mile run. (medical news today)

17-21 22-26 27-31 32-36 37-41 42-46 47-51 52-56 56-61
Men 7.24 7.37 8.21 8:22 8:37 8:49 9:09 9:25 9:43
Women 8.50 9:03 9:23 9:45 10:17 10:38 10:55 11:12 11:38


But that data should not scare you or make you be discouraged if you have not been hitting anywhere near those figures.  If you hit way below your related group don’t write yourself off.

There is nothing like a good time or bad time to run a mile, but each individual has their own set goals. People have different targets when aiming to do a mile, remember goals are personal and depend on individual capabilities and preferences. Sports and personal trainer coach Martin Kendrik whose experience runs for more than 15 years says good time means different things to different people.

What Do The Statistics Say

According to the only 855 male athletes have hit under 4.00 minutes mark and that’s since 1860.

Depending on the level of training age and other factors a person should set realistic time goals. It isn’t an easy feat for a person to hit 4-minute mark but with a good mix of talent, physical attributes, right muscle mass type and great respiratory system a person can hit the 4-minute mark.

Let’s look at this data. This is a question of if and also ‘depends’. An average person will run a mile in 9 – 10 minutes time.

Want To Improve Your Mile Time

There are many factors that affect your running time. Nevertheless, there are things to do in order to increase your average time.

  • Increase your endurance by training harder
  • Do extra exercises apart from running
  • Increase distance and speed gradually
  • Uphill and downhill workouts help strengthen your leg and body.
  • Training in high altitudes training is important as it helps the body absorb oxygen and efficiently.
  • It can use stimulants such as caffeine and other energy drinks.
  • Tempo running helps set pace.



Nutrition Training

Best Breakfast Before A Run – What Should You Fuel Up On?

Running helps to keep the body healthy and in check, hence building a stronger immune system. A runner’s meal pick before a workout is very important and usually baffles mostly new runners. Every runner has a specific breakfast preference in the morning, typically depending on the type of distance they intend to cover running. Packing your system with calories tremendously increases resilience during workouts while enhancing energy boost.

It’s imperative to kick start your workouts at least by taking breakfast to put something in your system. Healthy morning breakfast must always be nutritious to maximize energy boost. 

It’s essential for runners especially regular or professional athletes to always stick to a specified nutritious breakfast to help them keep up during intense workout sessions.

Eating foods containing fats before a workout routine is highly discouraged by a nutritionist in the sense that it causes digestion problems that may be a hindrance to maximizing the full impact of the entire workout.


Type of Breakfast Choice Before a Run

We tend to have a wider variety of healthy breakfast recommendations for new runners including eggs, from scrambled to boiled, to high-protein pancakes you name it. Although, a meal is considered healthy doesn’t necessarily mean that it is good for breakfast workout.


Breakfast with lots of Fiber, for instance, isn’t recommended for a workout as it is known to increase your defecation rate while causing digestive problems.

Runners should steer clear off that fiber-rich breakfast before you start your workout. 

Caffeine and diets having fats are to be avoided for three to six hours before a run to prevent diarrhea, according to the Mayo Clinic.  

Below is a list of pre-run breakfast choices for runners

  • Chicken 
  • Greek yogurt with berries or sliced bananas
  • Scrambled egg whites 
  • Energy and protein bars
  • Steamed potatoes
  • cheese
  • Protein muffins, or pancakes
  • Pita bread with hummus
  • Vegetables
  • Whole grains 

Carbohydrates being the body’s primary energy source, consuming in bits during a workout  can enhance the workout session and the physical performance of a runner. It’s also worth noting that routine exercises reduce the chances of individuals dying from a stroke.

 A pre-run breakfast should be moderate in protein and rich in carbs. Long workouts, for instance, requires a different nutritional approach than normal workouts. 

Nutritionists usually state that the amount of protein or carbohydrates intake normally depends on the intensity of the workout. In most cases regular runner tend to need only 6o grams of carbohydrates while professional athletes need about 90 grams of carbohydrates during a workout.

Incase your uncomfortable eating before a workout, prepare carbohydrate shakes first.  Sports Medicine journal states that carbohydrates that are able to quickly be absorbed by the system, tend to enhance a runner’s performance more compared to a solid carbohydrate that are consumed before a morning workout.


Consuming carbohydrates especially in liquid for is believed to boost performance and endurance during a workout routine and is highly encouraged by health nutritionists. An effective workout routine is known to improve blood flow to all parts of the body.

Protein power breakfast

Choosing the best breakfast prior to a workout session can be challenging especially for new runners. The breakfast should nonetheless be packed with considerate quantities of protein. A Nutritionist published guide stated that runners that consumed huge chunks of proteins prior to a workout enhanced glycogen synthesis in their systems.

Protein intake is known to play a key role in the increase of muscle structure in the body. Also, proteins are highly recommended for a pre-workout meal in that, in order for it to properly digest, it required plenty of energy compared to carbohydrates or fats. This, in turn, will make the body to use more energy-burning more calories during both digestion and workout.

In case you’re on a weight-loss goal mission, then consume protein before a workout. Also, running triggers the brain to pump out two feel-good effects. Running has been found to help cure insomnia, studies have shown that running helps to improve sleep.

Breakfast Choice 

By now, your pre-workout breakfast choice has been narrowed down to the most convenient for your workout goal plan. Protein is essentially the main priority on your breakfast list in case your intention is to burn more calories. The runner’s workout goals, duration and workout routine intensity will also influence their food choices.

Some mornings before workouts runners may tend to have lost their appetites and during this situation, they are encouraged to at least take protein shakes to give them a kickstart.

Snacks containing protein are an excellent choice too. Runners should always avoid sugary snacks at all costs. A healthy snack is always rich in protein ingredients.

Whole grains also make a great breakfast choice for runners if consumed in moderation. Most grain high in fiber causes digestive problems before workouts.

Also not to forget, before, during and after a workout to always quench your thirst to avoid being dehydrated or encounter severe headaches, fatigue and other illnesses associated with dehydration.

In conclusion, a meal heavy on protein or protein juice consumed during breakfast prior to the early workouts is recommended by nutritionists because proteins are easily digestible and help to provide sufficient energy for a workout.





Nutrition Training

Benefits Of Fasted Cardio – Our Guide

Does doing cardio on an empty stomach come with any health benefits? In this article, we are going to find out if indeed fasted cardio is beneficial to your health.

What Is Fasted Cardio? Exactly?

Fasted cardio is cardiovascular training performed when a person is hungry or has not taken food before four to six hours, making the digestive system no longer processing food.

10 benefits of fasted cardio

  • Fat Loss

Fasted cardio most rewarding benefit is that it’s a mechanism for burning body fat. Fasted cardio usually works by tapping on the fat reserves for energy that thus fuel your workouts, instead of using energy from the food you have consumed.

  • Easier weight loss

Not only is fasted cardio a fat burner, but it is also a weight loss enhancer. Weight loss comes typically down to the calories your body takes against the calories your body burns during work out routines.

Weight loss is gained in that it burns more calories than it takes hence making it easier to lose weight if that’s your goal. Also, fasted cardio helps the body burn fat in regions like the stomach area that regular workouts find it challenging to do.

  • Improves cognitive health 

Fasted cardio plays a very fundamental role in your cognitive health in that; it reduces the state of degenerative brain tissue. The fasted cardio usually is intense. Hence, by the end of the day, the body often is exhausted and therefore needs to replenish itself and thus to make us sleep soundly, thus improving cognitive health.

  • Faster metabolism rate

Fasted cardio helps to boost the body’s metabolism rate, in the sense that you burn more calories faster and as a result, generate more energy. People with higher metabolism have more power and are more resilient during workouts. Gaining weight is also slow fat is lost naturally during an intense fasted cardio routine. In other words, it is said to maximize your fat-burning potential.

  • Stronger immune system

It has scientifically been proven that lack of exercise can weaken the immune system and make you susceptible to illness and diseases. Fasted cardio has been known to strengthen the immune system, so you become less vulnerable to infections. The fasted cardio activates the sympathetic nervous system, a pathway that increases heart rate, blood pressure, and breathing rate.

When fasted cardio happens, hormones such as epinephrine and norepinephrine, are released into the blood and activate a cellular reaction that suppresses cytokines, including TNF.

TNF is useful in that it boosts immune systems that, in turn, respond by killing harmful cells in the body.

  • Better physique 

Fasted cardio helps promote muscle tone, helping you to achieve a leaner, more ripped, and attractive, healthier body.

  • Stress reliever

Fasted cardio helps to increase endorphins, which are known as happy chemicals known to make us feel good. While under stress, you tend to have tense muscles or insomnia. The worry and discomfort are eliminated after a fasted cardio workout that calms the nerves typically.

  • Reduces blood sugar levels

Fasted cardio can cause low blood sugar, which leads to feelings of lightheadedness or lethargy. Because our body derives energy from a different source when we do fasted cardio, this energy can come from muscle; hence, some may experience muscle loss, especially among older individuals. However, it is always better to consult your doctor before doing a fasted cardio workout if you happen to have any metabolic health issues.

  • Performance endurance

Research published in one of the  Applied Physiology journals conducted a test that compared the same individuals working out fasted cardio against when they fed before their regular cardio session. It was later found out that over six weeks while training using the same intensity, those who worked out in fasted cardio showed more improvement in their endurance exercise performance compared to those who ate before training.

  • Improves heart muscle

The fasted cardio makes the heart stronger because the exercise is more intense and, the intenser the training, the better it is for the heart. At the most basic level, fasted cardio involves increasing your heart rate without eating a pre-workout meal or snack beforehand.

People who practice sporadically fasted cardio have a schedule that is more accommodating to fasted training since they’re restricting calorie intake for a few hours or don’t consume any food at all for a full day or longer, which is highly not recommended by nutritionists.

In conclusion, fasted cardio is the best workout if you want to remain healthy, except for those who have metabolic health issues like diabetes are allow encouraged to consult their doctors first. Always remember to make sure that you eat healthily after an intense fasted cardio workout. There are many post work out meal recipes that contain the right carbs and protein necessary to replenish the energy your body lost. Also, after an intense fasted cardio workout, individuals tend to have a tremendous appetite than those who do the regular cardio.