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How Long Does It Take To Run a Mile? (Explained in Detail)

One mile or 1609 meters is an uncommon middle-distance running event in track and field competitions. 

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

On average, it takes approximately 9:15 minutes to run a mile, which means that the average running pace is 5:45 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result. 

Depending on the mile time, the table shows how much time it takes to run 1 km, 5 km, 10 km, half marathon, and marathon. 

1 mile1 km5 km10 kmHalf marathonMarathon
8:00 4:58 24:51 49:43 1:44:53 3:29:47 
8:30 5:17 26:24 52:49 1:51:27 3:42:54 
9:00 5:36 27:58 55:56 1:58:00 3:56:01 
9:30 5:54 29:31 59:02 2:04:33 4:09:07 
10:00 6:13 31:04 1:02:09 2:11:07 4:22:14 
10:30 6:31 32:37 1:05:15 2:17:40 4:35:21 
11:00 6:50 34:10 1:08:21 2:24:13 4:48:28 

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

How long does it take to run a mile

What is the average mile time for beginners? 

For beginners, the average mile time is about 10:30 minutes, which means that the average running pace is 6:31 min/km. 

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

For example, your training session can consist of 5 alternations between 1 minute of running and 1 minute 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? 

What is the average mile time for advanced runners? 

For advanced runners, the average a mile time is about 6:20 minutes, which means that the average running pace is 3:56 min/km.  

Advanced runners usually run a mile as a part of interval training. 

What is a good mile time? 

Most runners think that a good mile time is everything under 7 minutes, which means that the average running pace is 4:21 min/km. A 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 a mile time will be 6 minutes, while another runner will be unhappy with that result. A good 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.

What is the World Record for a mile run? 

The men’s world record for a mile time is 3:43.13 (the average pace 2:19 min/km), set by Hicham EL GUERROUJ of Marocco on July 14, 1999. 

The women’s world record for a mile time is 4:12.33 (the average pace 2:37 min/km), set by Sifan HASSAN of Netherlands on July 12, 2019. 

Is running a mile in 6 minutes good? 

To run a mile in 6 minutes, you need to run at an average pace of 3:44 min/km. That is a good result for runners who train 4 to 5 times a week and run about 22 miles per week. 

Is running a mile in 8 minutes good? 

To run a mile in 8 minutes, you need to run at an average pace of 4:58 min/km. That is a good result for runners who train 3 times a week and run about 15 miles per week. 

Is a mile a day enough to run? 

Running a mile a day is enough if you want to improve your overall health, be in good shape, and lose weight. If you want to improve your running results, you need to combine different types of workouts and run different distances. 

Read more: Different Types of Runs + 12 Workout Examples

Will running a mile a day help lose weight? 

Running a mile a day will help you lose weight, especially if you do strength training twice a week in addition to running, and if you pay attention to what you eat.  

However, do not forget about adequate recovery. Therefore, no matter how good you feel, take at least one day of complete rest every week. 

Is it good to run a mile every day? 

If you run a mile 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 a mile 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. 

How hard is it to run a mile? 

Beginners can find it difficult and challenging to run a mile continuously, without stopping. On the other hand, experienced runners will not find a mile challenging. However, if they run at a fast pace and push their boundaries, they will also find a mile difficult and challenging. 

Is it possible to run a mile without training? 

If you are active and in good shape, it is possible to run a mile without training. If you have not done any sports so far, and you spend most of your time sitting, be careful. In the beginning, combine walking and running. 

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

How to run a mile without stopping? 

To run a mile 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 calories do you burn by running a mile? 

Running a mile will burn you an average of about 100 calories. The exact number of calories spent while running a mile 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 175 lbs will spend approximately 136 calories by running a mile at a pace of 9:39 min/mi, while a 130 lbs runner will spend approximately 101 calories. 

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

how many steps are in a mile

Average number of steps in a mile 

It takes approximately 2100 steps to walk a mile, and approximately 1500 steps to run a mile. 

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, you have taken in a mile 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 a mile at a given speed. 

Average walk
20:00 min/mi
12:26 min/km
Brisk walk
15:00 min/mi
9:19 min/km
10:00 min/mi
6:13 min/km
Fast run
8:00 min/mi
4:58 min/km
1 mile 2252 steps 1935 steps 1672 steps 1400 steps 

Read more: How Many Steps Are in a Mile?


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…