If you would like to train as efficiently as possible, without accumulating unnecessary miles, choose a Training Plan for Runners.

How Long Does it Take to Run 9 Miles? (Explained in Detail)

9 miles is a distance that is not specific to any sort of race. However, you will often find it in the training plans of intermediate and advanced runners alike.

In this article, you will find out how long it takes to run 9 miles and you will find answers to the most common questions on this topic.

On average, it takes approximately 1 hour and 24 minutes to run 9 miles, which means that the average running pace is 9:20 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 9 miles.

Minutes per mileMinutes per kilometer9 miles

You can use my running pace calculator to calculate the time it takes to run 9 miles at a certain pace. You can also calculate how fast you will run if you run 9 miles in a certain amount of time.

how long does it take to run 9 miles

What is the average 9-mile time for beginners?

For beginners, the average 9-mile time is about 1 hour 45 minutes, which means that the average running pace is 11:40 minutes per mile.

If you are a beginner, you might not be able to run the whole 9 miles continuously without stopping. In that case, combine running and walking segments.

For example, your training session can consist of 8 alternations between 3 minutes of running and 2 minutes of walking.

Gradually reduce your walking segments and increase your run time.

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 9-mile time for intermediate runners?

For intermediate runners, the average 9-mile time is about 65 minutes, which means that the average running pace is 7:13 minutes per mile.

Intermediate runners usually run 9 miles as a long run workout.

What is a good average 9-mile time?

Most runners think that a good 9-mile time is everything under 1 hour (average running pace 6:40 minutes per mile. Good 9-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 9-mile time will be 1 hour 30 minutes, while another runner will be unhappy with that result.

A good 9-mile time is the 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 it good to run 9 miles every day?

If you run 9 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 9 miles every day.

You must have 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.

Read more: Different Types of Runs + 12 Workout Examples

How hard is it to run 9 miles?

Beginners can find it difficult and challenging to run 9 miles continuously, without stopping.

On the other hand, experienced runners will not find 9 miles challenging.

However, if they run at a fast pace and push their boundaries, they will also find 9 miles difficult and challenging.

Is 9 miles a lot to run?

9 miles is not much for someone who runs regularly and is not prone to injuries.

For beginners, running 9 miles can be too much if you are not ready for that distance.

For beginners, it is important to gradually build mileage and pay attention to adequate recovery to avoid overtraining.

Is it possible to run 9 miles without training?

If you are active and in good shape, it is possible to run 9 miles without training.

If you have not done any sports so far, and you spend most of your time sitting, then it is not recommended.

I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.

How many calories do you burn by running 9 miles?

Running 9 miles will burn you an average of about 900 calories.

The exact number of calories spent while running 9 miles depends on the weight and fitness of the runners, 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 80 kg will spend approximately 1236 calories by running 9 miles at a pace of 10:00 minutes per mile, while a 60 kg runner will spend approximately 927 calories.

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

How to run 9 miles without stopping?

To run 9 miles continuously, without stopping, follow this advice:

  • 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 is 9 miles?

It takes approximately 20250 steps to walk 9 miles, and approximately 15750 steps to run 9 miles.

To calculate an accurate figure, you need to consider several 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 you have taken in 9 miles of walking or running.

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 9 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
Fast run
8:00 min/mi
4:58 min/km
12252 steps per mile1935 steps per mile1672 steps per mile1400 steps per mile
920268 steps per mile17415 steps per mile15048 steps per mile12600 steps per mile
Different Types of Runs

How to train for 9 miles?

If you want to run 9 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.

Although the distance of 9 miles is relatively shorter, you need endurance to be able to keep a certain pace for as long as possible.

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…