The mile is one of the most iconic benchmarks in fitness. Whether you’re a brand-new runner, someone returning after years, or an athlete who needs to improve speed for another sport, one question always comes up: “What is a good mile time?”
The truth is that a good mile time varies by age, sex, fitness level, and athletic background. There’s no single number that defines success. Instead, understanding typical ranges, and where you fall, helps you set realistic goals and measure progress.
This guide breaks down everything you need to know, including:
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What is a good time to run a mile
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Good mile times for beginners
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Average mile times by age
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Good mile times for men vs women
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Athletic mile time standards (track athletes, soccer players, military)
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Plus bonus comparisons: bike mile, swim mile, quarter-mile times
Let’s get into it.
What Is a Good Time to Run a Mile?
A “good” mile time for the average recreational runner typically falls between:
7–9 minutes for men
8–10 minutes for women
For beginners:
9–13 minutes is normal and absolutely respectable.
For competitive athletes:
4–6 minutes is strong and elite depending on level.
But these ranges change depending on several factors, so let’s break it all down in more detail.
What Is a Good Mile Time for Beginners?
If you’re brand new to running, the “right” goal isn’t speed, it’s consistency. Still, most beginners want to know what a good mile time looks like.
Beginner Mile Time Ranges
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Men: 9:00–13:00
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Women: 10:00–14:00
If you finish a mile without stopping, even if it takes 14 or 15 minutes, that’s already good. The top beginner mistake is comparing yourself to trained runners instead of people starting from scratch. New runners following C25K (Couch to 5K) programs often see their mile times drop by 1–3 minutes in the first month simply because they build rhythm and stamina.
What Is a Good Average Mile Time?
Looking at general population data (not just runners), a typical casual jogging mile is:
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10–12+ minutes for men
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11–13+ minutes for women
People who run more consistently average faster times:
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8–10 minutes per mile for men and women who jog 3–4 times a week.
This is the range many people target because it’s sustainable and shows good cardiovascular fitness without intense training.
Good Mile Time by Age
Age significantly affects performance. Here are generalized average mile times based on fitness-test data and recreational running surveys.
Ages 13–19
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Men: 6:30–8:30
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Women: 7:30–9:30
Ages 20–29
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Men: 7:00–9:00
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Women: 8:00–10:00
Ages 30–39
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Men: 7:30–9:30
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Women: 8:30–10:30
Ages 40–49
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Men: 8:00–10:30
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Women: 9:00–11:00
Ages 50–59
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Men: 9:00–12:00
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Women: 10:00–13:00
60+
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Men: 10:00–14:00
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Women: 11:00–15:00
These are averages, not rules. Plenty of older runners outperform younger runners through training and consistency.
What Is a Good Mile Time for Women?
A strong recreational mile time for women falls around:
8:00–10:00 minutes
More specific ranges:
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Beginner women: 10–14 minutes
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Intermediate runners: 8–10 minutes
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Advanced runners: 6–8 minutes
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Elite women: 4:30–5:30
Women often progress quickly in the first few months of training, especially when strength and interval training are added.
What Is a Good Mile Time for Men?
Typical mile goals for men:
7:00–9:00 is a strong recreational pace
More detailed:
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Beginner men: 9–13 minutes
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Intermediate: 7–9 minutes
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Advanced: 5:30–7:00
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Elite men: 3:50–4:30
A sub-6 mile is a classic goal for competitive male runners.
Good Mile Times for Athletes
Different sports require different types of conditioning. Here’s what athletes typically aim for.
Track Athletes
Competitive high school and college track runners often hit:
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Men: 4:20–5:20
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Women: 5:00–6:20
Elite-level runners are even faster, but these are realistic competitive ranges.
Soccer Players
Soccer demands endurance and speed. Typical ranges:
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Men: 5:30–6:30
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Women: 6:30–7:30
Many coaches test a timed mile to measure pre-season conditioning.
Military Fitness
Most branches use timed runs (usually 1.5–2 miles). Expected mile pace:
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Men: 6:30–8:00 per mile
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Women: 7:30–9:30 per mile
Improving your mile pace directly improves overall PFT scores.
Is a 7 Minute Mile Good?
Yes, a 7-minute mile is very good for recreational runners. It means you’re faster than most non-competitive runners and have solid conditioning.
Is an 8 Minute Mile Good?
Absolutely. An 8-minute mile is considered:
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A “fit” pace
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Achievable with moderate training
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Strong for casual runners
Is a 10 Minute Mile Good?
Yes, especially for beginners. It indicates a healthy pace and the ability to run continuously.
Less Common Questions Runners Ask
People search quirky variations too, here are clear answers.
What Is a Good 1 Mile Swim Time?
Swimming is completely different from running.
A typical recreational 1-mile swim time:
30–50 minutes
Competitive swimmers:
20–30 minutes
Elite swimmers:
16–20 minutes
What Is a Good 10 Mile Bike Time?
Cycling speed varies widely based on terrain and bike type. Average casual bikers:
40–55 minutes
Intermediate riders:
30–40 minutes
Competitive cyclists:
20–28 minutes
What Is a Good Quarter-Mile Time (Running vs Driving)?
Running (400m):
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Recreational: 1:20–1:45
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High school track: 55–70 seconds
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Elite: 43–50 seconds
Driving (¼ mile drag):
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Normal cars: 14–18 seconds
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Sports cars: 10–12 seconds
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Drag racers: under 9 seconds
What Affects Your Mile Time?
Many factors change performance:
- Age
- Running experience
- Bodyweight and body composition
- Weather and temperature
- Terrain (track vs road vs treadmill)
- Shoes
- Training plan
Because of these variables, a “good mile time” should always be personalized.
How to Improve Your Mile Time
If your goal is to run a faster mile, use these training methods:
Interval Training
Example workout:
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4 × 400m fast
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200m jog between
Interval training builds speed and VO₂ max.
Tempo Runs
Run at a “comfortably hard” pace for 10–20 minutes.
This improves lactate threshold, key for faster miles.
Strength Training
Focus on:
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Core
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Glutes
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Quads
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Hamstrings
Stronger muscles = better running economy.
Consistency Over Intensity
Running 3–4 times per week beats one intense session.
Track Your Progress
Use a watch or app to monitor splits and pacing.
Final Thoughts
A good mile time depends on your:
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Age
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Fitness level
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Gender
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Running history
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Athletic goals
But generally speaking:
A good mile time is any pace that reflects progress for YOU.
Whether you’re:
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Running your first mile in 13 minutes
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Aiming for a 10-minute mile
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Breaking into the 8’s
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Trying for a sub-6
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Pushing for competitive track times
Every improvement counts. The biggest victory is consistency, not speed.
