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

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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)


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.

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