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How Long Does it Take to Run 12 Miles? (Explained in Detail)

Running 12 miles is a substantial challenge that strikes a balance between endurance and achievable goals for many runners.

It represents a significant milestone in one’s running journey, demanding dedication, and mental fortitude.

In this article, you will find out how long it takes to run 12 miles and you will find answers to the most common questions on this topic.

The average time to run 12 miles is around 58 minutes, meaning the average running pace is 9:40 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result.

Depending on the running pace, the table shows how long it takes to run 12 miles.

Minutes per mileMinutes per kilometer12 miles

You can use my running pace calculator to calculate the time it takes to run 12 miles running at a certain pace.

You can also calculate how fast you will run if you run 12 miles in a certain amount of time.

how long does it take to run 12 miles

What is the average 12-mile run time for beginners?

For beginners, the average 12-mile time is about 2 hours 15 minutes, which means that the average running pace is 11:15 minutes per mile.

Beginners might not be able to run the whole 12 miles continuously without stopping.

In that case, they should combine running and walking segments.

For example, your training session can consist of 6 alternations between 6 minutes of running and 2 minutes of walking.

You must listen to your body and be patient. In time, your fitness level will only get better and better.


If you are a beginner, walk breaks are a useful training method that will help you build your fitness. Over time, you will build enough endurance and you will no longer need walk breaks.

Read more: Is It Bad To Take Walk Breaks During A Run?

Why is it good to take walk breaks during training

What is the average 12-mile run time for intermediate runners?

For intermediate runners, the average 12-mile time is about 1 hour 30 minutes, which means that the average running pace is 7:30 minutes per mile.

Intermediate runners usually run 12 miles as a part of a long run.

What is a good time for a 12-mile run?

Most runners think that a good 12-mile time is everything under 1 hour 35 minutes (average running pace 7:55 minutes per mile).

Good 12-mile time depends on numerous factors, such as age, sex, fitness level, experience, time, and terrain on which you run.

It is difficult to give a precise answer because it varies from person to person.

For someone, a good 12-mile time will be 1 hour 15 minutes, while another runner will be unhappy with that result.

A good 12-mile time is a result you will be happy with.


Don’t compare yourself to others. Everyone is different. Follow your results and push your boundaries. Enjoy running and progress gradually to train without injury, because that’s most important.

Is running 12 miles a day too much?

Running 12 miles a day can be excessive for most people and might lead to overuse injuries and burnout if not properly managed.

The appropriateness of this mileage depends on your fitness level, training history, and overall health.

It’s crucial to balance intense exercise with adequate rest and recovery to prevent injuries and mental fatigue.


Is running 12 miles hard?

Running 12 miles can be challenging, especially for beginners or those new to long-distance running.

The difficulty varies from person to person based on factors like fitness level, pacing, and mental preparation.

For many, it’s a significant achievement that requires training, determination, and mental resilience.

With proper preparation and gradual training, many runners find it challenging but achievable.

How to run 12 miles without stopping?

To run 12 miles continuously, without stopping, follow these tips:

  • Initially, combine running and walking segments
  • Gradually shorten your walking segments and run longer
  • Train at least 3 times a week
  • Take at least 1 day off between workouts
  • Don’t think about pace, listen to your body
  • Run at a conversational pace at which you can say a full sentence while running without exhausting yourself

How many calories does running 12 miles burn?

Running 12 miles will burn you an average of about 1200 calories.

The exact number of calories spent while running 12 miles depends on the runner’s weight and fitness level, their pace, the terrain they run on, and the weather conditions.

The heavier you are, the more calories you will burn because you have to carry more weight and work harder to run the same distance at the same pace.


According to the calories burned running calculator, a runner who weighs 180 lbs will spend approximately 1680 calories by running 12 miles at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 1214 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

How many calories does running burn

Will running 12 miles a day help you lose weight?

Running 12 miles will get you in shape and help you lose weight.

Especially if, in addition to running, you do strength training twice a week and pay attention to what you eat. However, do not forget about adequate recovery.

Therefore, no matter how good you feel, take a rest day at least once a week.

How many steps is 12 miles?

It takes approximately 25000 steps to walk 12 miles, and approximately 19000 steps to run 12 miles.

To calculate an accurate figure, you need to consider a number of different factors, such as gender, height, weight, stride length, and pace of walking or running.

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.

You can use a calculator to determine precisely how many steps it takes to walk or run 12 miles.

The study calculated the average number of steps that need to be taken per mile while walking or running.

The table shows an overview of the steps required to cross 12 miles at a given speed.

MilesAverage walk
20:00 min/mi
12:26 min/km
Brisk walk
5:00 min/mi
9:19 min/km
10:00 min/mi
6:13 min/km
Fat run
8:00 min/mi
4:58 min/km
12252 steps per mile1935 steps per mile1672 steps per mile1400 steps per mile
1227024 steps per mile23220 steps per mile20064 steps per mile16800 steps per mile
Different Types of Runs

How to train for 12 miles?

If you want to run 12 miles, you should combine different types of training.

You should train 3 to 4 times a week and make sure to recover adequately.

One workout a week should be a very easy run with strides at the end.

This way you will add speed to your workout, and you will be more prepared for the next more intense workout.

Then the second and third workouts of the week should be fartlek training, intervals, or tempo runs.

 If you train 3 times a week then one day a week you should do one of these 3 types of training.


Fartlek training is great for both beginners and advanced runners because of its adaptability. One of the main benefits of fartlek training is that you run on feeling, without thinking about pace. This way you will break the monotony in your workout and add speed without too much stress.

The fourth workout of the week should be a long run.

The long run will improve your endurance and resistance to fatigue.

Take at least one day off between workouts.

It is also important to do strength training at least 2 times a week.

Aside from preventing injuries, strength training will also help you build muscles that are required for you to maintain proper running form, making you a more efficient runner.


Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…