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How Long does it Take to Run 7 Miles? (Explained in Detail)


7 miles, or 11.26 kilometers, is a distance that is not specific to the race, but you will often find it in the training plan of experienced runners.

In this article, you will find out how long it takes to run 7 miles and you will find answers to the most common questions on this topic.

The average time to run 7 miles is around 68 minutes, which means that the average running pace is 9:43 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 7 miles.

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Minutes per mileMinutes per kilometer7 miles in minutes
8:004:5856:00
8:305:1759:30
9:005:3663:00
9:305:5466:30
10:006:1370:00
10:306:3173:30
11:006:5077:00

You can use my running pace calculator to calculate the time it takes to run 7 miles at a certain pace. You can also calculate how fast you will run if you run 7 miles in a certain amount of time.

How Long does it Take to Run 7 Miles

What is the average 7-mile run time for beginners?

For beginners, the average 7-mile time is about 79 minutes, which means that the average running pace is 11:17 min/mi.

Beginners might not be able to run the whole 7 miles continuously without stopping. In that case, they should combine running and walking segments.

For example, your training session can consist of 8 alternations between 5 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.

Tip

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?

What is the average 7-mile run time for intermediate runners?

For intermediate runners, the average 7-mile time is about 48 minutes, which means that the average running pace is 6:51 min/mi.

Intermediate runners usually run 7 miles as a part of fartlek training, intervals, or tempo run. While beginners most often run 7 miles as a part of a long run.

What is a good time for a 7-mile run?

Most runners think that a good 7-mile time is everything under 55 minutes (7:51 min/mi). Good 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 7-mile time will be 65 minutes, while another runner will be unhappy with that result. A good 7-mile time is a result you will be happy with.

Tip

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.
What is a good time for a 7-mile run

Is 7 miles a long run?

The simple answer is yes. Running a 7-mile long run is considered adequate when preparing for a 5K or a 10K. But keep in mind that if you are preparing for a half marathon or marathon, then that will not be enough.

Is 7 miles a day good?

If you run 7 miles every day, you will improve your health, strengthen your muscles, burn more calories, and generally feel better.

However, if you want to improve your running skills, it is not good to run 3 miles every day. You must have a complete rest at least one day a week to reduce the risk of injury and the occurrence of overtraining. Likewise, if you want to progress, you have to put your body under different kinds of strain by doing different workouts.

Is it good to run 7 miles a week?

Running 7 miles a week is good for beginners. If you run 3 times a week the training will be approximately 2 to 3 miles long.

Is running 7 miles a lot?

Running 7 miles a day is too much for beginners or for those prone to injury. Also, if you want to improve your running skills then it is not recommended even for experienced runners. It is necessary to have a complete rest at least one day a week to reduce the risk of injury and the occurrence of overtraining.

Likewise, if you want to progress, you have to put your body under different kinds of strain by doing different workouts.

Is 7 miles long enough for a long run in half marathon training?

Running 7 miles for a long run is not enough if you are preparing for a half marathon. It is not necessary to run a full half marathon, but it is recommended to run at least 10 miles for a long run before the half marathon.

Tip

Many runners are worried about finishing an entire half marathon since they never run that distance during training. However, don’t forget that you do long runs from full training, without tapering. On the other hand, you go on races fresh and full of adrenalin. Likewise, running in a group will help and motivate you even further.
Is 7 miles long enough for a long run in half marathon training

How many calories does running 7 miles burn?

Running 7 miles will burn you an average of about 700 calories. The exact number of calories spent while running 7 miles depends on the runner’s weight and fitness level, pace, terrain, and 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.

Example

According to the calories burned running calculator, a runner who weighs 180 lbs will spend approximately 980 calories by running 7 miles at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 708 calories.

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

How to run 7 miles without stopping?

To run 7 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 steps are in 7 miles?

It takes approximately 15000 steps to walk 7 miles, and approximately 11000 steps to run 7 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 exactly how many steps it takes to walk or run 7 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 7 miles at a given speed.

MilesAverage walk
(3mph)
20:00 min/mi
12:26 min/km
Brisk walk
(4mph)
15:00 min/mi
9:19 min/km
Run
(6mph)
10:00 min/mi
6:13 min/km
Fast run
(7.5mph)
8:00 min/mi
4:58 min/km
12252 steps1935 steps1672 steps1400 steps
715764 steps13545 steps11704 steps9800 steps

matea-matosevic-running

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…