How fast can you run a mile — and how fast should you be able to? According to fitness experts, it depends on more than just age. Your training, experience, and even what you ate for breakfast could all influence your pace.
While genetics play a role, most coaches agree that fitness level is the biggest factor. Running speed relies heavily on endurance, form, and consistency — and not so much on the date on your birth certificate.
The current world record sits at 3:43.13, set by Hicham El Guerrouj of Morocco in 1999 – but don’t worry, the average person isn’t expected to come anywhere close to that time.
Still, age does influence performance. Most runners reach their peak speed between 18 and 30 years old, before the natural slowdown of muscle efficiency begins to show.
Running coach Giuseppe Caronna from Life Time Sky in Manhattan says that what counts as a “good” mile depends on the runner — but there are still benchmarks to aim for.
“A 9-10-minute mile pace earns respect among recreational runners,” Caronna told The New York Post. “Competitive runners aim for sub-7-minute miles, and elite athletes consistently achieve sub-5-minute mile runs.”
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He explained that several factors affect performance, including age, gender, and even daily habits like sleep and nutrition. “Your pace will depend on factors like gender, age, fitness level, and even what you had for breakfast,” he said.
For those chasing specific time goals, Caronna shared average mile times by age group for intermediate runners:
- Ages 20–29: Men average 6:37, women 7:49
- Ages 30–39: Men average 6:47, women 7:49
- Ages 40–49: Men average 7:14, women 8:17
- Ages 50–59: Men average 7:50, women 9:11
And for those older runners, the average times for each age group can be seen below, based on data provided by Running Level:
- Ages 60–69: Men average 11:52, women 14:16
- Ages 70–79: Men average 13:11, women 15:49
- Ages 80–90: Men average 17:55, women 20:36
If those times sound intimidating, Caronna and other experts insist they’re achievable — with the right training.
Neal Levy, longtime track coach at North Shore High School on Long Island, told The Post that these paces are realistic — but only for those willing to put in the miles.
“You have to be more than just a casual runner to achieve those times, you have to basically train 4–5 days a week,” Levy said.
He added that it “doesn’t matter” what kind of shape you’re in initially. “If you take 100 people and train 4–5 days a week, they would be able to do it.”
That consistency, experts say, is what separates casual joggers from capable runners. Even as the years tick by, it’s possible to maintain strong times — or at least a healthy stride — through regular, measured training.
Inexperienced runners often fall into what experts call the “injury loop” — the cycle of pushing too hard, too soon, and ending up sidelined. Caronna and other coaches warn that beginners should build gradually to stay healthy.
Start small, experts say, and resist the urge to sprint from day one. Caronna recommends alternating between running for two or three minutes and walking for a minute or two to recover. Do that for 15 to 30 minutes, and increase gradually as your endurance improves.
Jill Brown, a 57-year-old certified master health fitness and nutrition coach, agrees that those benchmark times are realistic — “for people who are already fit and are experienced runners.” She adds that older runners should listen to their bodies, especially when dealing with hip or knee issues.
To stay injury-free while running, experts advise:
- Build mileage gradually — adding just a few extra miles every couple of weeks.
- Warm up before runs and stretch afterward.
- Cross-train once or twice a week to balance muscle groups.
- Run in safe, well-lit areas and wear reflective gear if it’s dark.
- Stay hydrated, use sunscreen, and wear proper running shoes (switch them every 300–500 miles).
- Carry ID and tell someone your route before you head out.
For most recreational runners, a 9–10-minute mile remains a solid benchmark — something that “earns respect,” as Caronna put it. But for those with higher ambitions (and the willingness to train several days a week), breaking into the 6- or 7-minute range is possible well into middle age.
Ultimately, the experts agree: your best mile time isn’t about chasing someone else’s standard — it’s about staying consistent, training smart, and keeping yourself healthy enough to keep running long after your personal best.
Featured image credit: SportManual
