Average Mile Time
For an in-shape recreational runner, an average mile is 9–10 min/mile; beginners typically run 12–15 min/mile. In race data, men in their 20s average ~9:30 miles and pace slows roughly 30–60 seconds per decade after 40.
The average mile time is roughly 9–10 minutes for regular runners and 12–15 min/mile for beginners; the world record is 3:43.13 (Hicham El Guerrouj, 1999).
- Beginner12–15 min/mile
- Fit, non-competitive9–10 min/mile
- Men 20–24 (race pace)9:30/mile
- Women 20–24 (race pace)11:44/mile
- World record3:43.13 (Hicham El Guerrouj, 1999)
Source: Healthline (medically reviewed), U.S. race-pace data.
Average mile pace by age & sex
| Age | Men | Women |
|---|---|---|
| 16–19 | 9:34 | 12:09 |
| 20–24 | 9:30 | 11:44 |
| 25–29 | 10:03 | 11:42 |
| 30–34 | 10:09 | 12:29 |
| 35–39 | 10:53 | 12:03 |
| 40–44 | 10:28 | 12:24 |
| 45–49 | 10:43 | 12:41 |
| 50–54 | 11:08 | 13:20 |
| 55–59 | 12:08 | 14:37 |
| 60–64 | 13:05 | 14:47 |
| 65+ | 13:52 | 16:12 |
Average per-mile pace in a 5K, U.S. race data (n=10,000), via Healthline (medically reviewed) — race pace within a 5K, which runs slightly slower than an all-out single mile.
Reading the table honestly
These are averages of people motivated enough to enter a race — the true population average is slower. A first-timer holding 12–15 min/mile is normal; consistent training moves most healthy adults toward 9–10 min/mile within months. Elite marathoners hold 4–5 min/mile for 26 straight miles, which is the correct amount of humbling.
Frequently asked questions
What is a good mile time?
Under 8:00 is good for a recreational runner; under 7:00 is strong; under 6:00 is competitive club level. Beginners should treat anything under 15 min/mile as a win.
What's the average mile time for my age?
See the table above — men's race pace runs from ~9:30/mile in the early 20s to ~13:52 at 65+; women's from ~11:44 to ~16:12.
How fast is the world record mile?
3:43.13 (Hicham El Guerrouj, 1999) — set in 1999 and still standing.
Does treadmill count?
Yes, but set a 1% incline to approximate outdoor effort; flat treadmill miles run 10–20 seconds fast.
Sources & methodology
Sources: Healthline — average mile time.
Table reflects per-mile pace in U.S. 5K race data (n=10,000); an all-out mile is typically faster than 5K pace.