Here is your answer on how fast should i run a mile for my age and how fast should i run a mile for my age and weight so read and learn.

As running is a very healthy exercise we all want to include it in our routine but as per researchers you should not exhaust your body more than its required, so that is why its important for you to ask how fast should i run a mile for my age, to understand how you can get benefits of running in most positive way.

Your answer to How fast should I run a mile for my age to get best results?

How fast should I run a mile for my age?
How fast should I run a mile for my age?

Understand that there are many factors that affect the average run time per mile for a person as its all dependent on his age, sex, diet and fitness level so asking the question "how fast should i run a mile for my age" is very important as most of the factors are not actually age dependent.

For example a 15 year old can run much faster than a 8 year old depending upon the difference in their fitness, health and strength but it can reverse as the 8 year old can be faster if the 15 year old is overweight, has low energy and poor health.

A 35 year old who maintains his fitness level, follows proper nutrition and has good body weight and shape can run faster than people of other ages, so how fast should i run a mile for my age is some what a bit of over exaggerated question.

As the question "how fast should i run a mile for my age" is not the real base here as age should not be the only parameter to calculate your run a mile time because it depends upon you sex, fitness, diet and other levels.

So we are gonna answer "how fast should I run a mile for my age" with other rational facts related to running which will help you plan your running for fitness better.

"How fast should i run a mile for my age" answer

As you all know running is something that keeps you fit and active, planning your running according to your age is a good thing although it also depends upon many other several factors but for now we are gonna share a table that will help you to plan your run as per your age in a better way :


Men (minutes per mile)

Women (minutes per mile)


































The above chart is the answer for "how fast should i run a mile for my age", so you can just follow the above timings references while planning your run according to your age.

"How fast should i run a mile for my age" timing difference for men and women

The difference between the same sex can have an impact on running. One of the reasons why top male athletes tend to run faster times than high-profile female athletes is related to muscle mass. Having a fast-paced muscle in the legs can result in faster speeds.

But in the long run, women can benefit. One major study Trusted Source found that, in the race, the less prominent men were more likely to have women slow down throughout the race. Researchers speculate that this may be due to physical differences and / or decision-making between men and women.

Below table shows how difference of male and female runners have to run the distance of 1 mile to be in the top 1% and top 45% of their age groups.


17–21 years

22–26 years

27–31 years

32–36 years

Top 1% males





Top 50% males





Top 1% females





Top 50% females





37–41 years

42–46 years

47–51 years

52–56 years

56–61 years








No data

No data

No data







No data

No data

No data

No data

Factors that help you plan your running as per age

Here are some factors to keep in mind while planning your run in accordance to your age :

  1. Do not wear headphones when working on the streets. You need to be able to feel the traffic around you and always be aware of the areas around you.
  2. Start road resistance.
  3. Follow all traffic rules. Look both ways before crossing the street.
  4. Start in well-lit, safe areas. Wear display items in the morning or in the evening.
  5. Bring water when you run, or run on a waterway available, so you stay hydrated as you train.
  6. Run with a family member or dog, if possible.
  7. Wear a sunscreen when working outdoors.
  8. Run in comfortable clothes and proper running shoes.
  9. Change your running shoes every 300 to 500 miles.
  10. Warm up before running and stretch afterwards.
  11. Carry your ID with you when you run. Tell a friend, roommate, or family member where you are going.
  12. Train the train once or twice a week to mix up your process and keep your muscles challenged.

Benefits of running a mile as per age plan

See as you did asked "how fast should i run a mile for my age" and we have answered that for you we must also tell you some base benefits of planning your run as per your age.

You get all the benefits of regular exercise, such as supporting muscle strength and bone strength, with the exception of the volume of miles that can cause injury.

And it's a great way to make sure you spend some time outdoors every day - and outdoor exercise has been shown to have significant psychological benefits, such as feeling relaxed and calm, rather than sweating internally, according to a study by the American Psychological Association. (If you put your mile on the pedestal, however, or watch natural scenes on the screen enhance your pleasurable effect, get a study published in the International Journal of Environmental Research and Public Health.)

An average of 150 pounds burns about 370 calories in 30 minutes of running in 10 minutes / mile, according to Harvard Medical School. Run one mile at that distance and you will burn 122 calories.

Running per mile Standards dependent on age and sex

There are a few additional ways to measure and compare your running times over the years of sex and gender. This includes knowing the time parameters for miles of a few different groups.

Mile run Times For Teens

High school runners and high school runners often want to know how their time is compared to other athletes.

In most parts of the U.S., high school boys who can run the sub-4:00 mile can compete very well in high school teams and national teams (the highest can run less than 360 meters). The same is true for high school girls who can run less than 5:00 (the fastest times are less than 4:40).

Running as per Military Standards

In year 2020, the Army's Basic Training Physical Fitness Test (PFT) was replaced by the Army Combat Fitness Test (ACFT). The two-mile running requirement is used as part of the strength points used to calculate employers' eligibility to graduate from Basic Training.

To get the highest score in a two-mile run, it should be completed at 12:40. However, the 18-mile time 18 minutes is still worth the troops in a heavy physical search unit.

You should follow this standard only if you are under the age of 40 with consultation of your doctor.

Running as per Famous Marathon Times

If you plan to use a popular marathon, the appropriate times may vary depending on the event. They also tend to consider age and gender.

For example, the Boston Marathon qualifying time for a 26-year-old man is 3:10 and the qualifying time for a woman of the same age is 3: 30.8

Eligibility times for the New York City Marathon are very tight. Using the same age model, men should use 2:53 to get a degree and women need to be 3:13 or faster.

Make sure you look at your specific race to find out what speed you need to get in.

So this is all we have to say on your question "how fast should i run a mile for my age".

What is the best time of 1 mile run?

Its an other basic question related to "how fast should i run a mile for my age"

For a person who plans his runs for fitness, 7 to 8 minutes is a good time. For a tough runner, anywhere from 4:50 to 6:30 is a decent time, depending on the factor of age and gender. For a great runner, anywhere from 4:10 to 4:40. Women who run this distance are usually special runners.

Thanks for reading.

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