Everybody wants to run 1 mile as fast as possible. But even for endurance runners, this can be a challenge. However, by setting the right goal for yourself, you can achieve it.
In this blog post, you’ll find out what’s a good mile pace and average mile times for women and men. As a bonus, you will learn how to make your workouts more effective to hit your goal for a mile run.
Average Time to Run a Mile
Age and sex can influence your running speed. The average running speed per mile in a 3.1-mile race or 5k is listed below. This data was collected in the United States based on the run times of 10,000 runners.
Fastest 1-Mile Run
The current mile time record was set at the Stadio Olimpico in Rome, Italy, on July 7, 1999. In the men’s category, Moroccan Hicham El Guerrouj finished with a time of 3:43.13!
The women’s world record was set by Sifan Hassan, an Ethiopian-born Dutch athlete, on July 12, 2019, with a time of 4:12.33!
Obviously, breaking a world record is a bit too ambitious for the average runner. So a more realistic goal should be set.
The mile time depends on fitness level and running experience. Average Running Level calculates running times based on age, sex, and ability. A good mile time for men is 6:37, and a good mile time for women is 7:44. The average times are based on an intermediate-level runner.
How Fast Should I Run a Mile, and How to Achieve That?
A 6-minute mile (1609 m) would be a worthy goal for any runner. Most will not be able to achieve it without proper training.
You will need to develop your strength and endurance over short and long distances, but this goal is quite achievable. Put forth all your effort and desire, and you will cross the finish line with the desired result.
Warm-Up
In order to prepare your muscles for further training, you need to warm them up properly. If you don’t, you risk getting injured because the muscles are not ready for such a load.
To warm-up, do several bends, squats, swings, and leg lifts. Finish the workout with stretching exercises. This will help lower the heart rate and relax and restore the muscles. After some time, you will notice that you have become much more flexible.
Work on 1/4 (402.25m) and 1/2 (804.5m) Mile Segments
Break the mile into manageable segments, as it’s much easier to improve your result in the 90-second segment first.
Once you can run 1/4 mile (402.25m) in 90 seconds, move on to 1/2 (804.5m) splits. If you can run a half-mile (804.5m) in about 3 minutes, try to keep up the pace. Thus, you avoid excessive load on your knees by breaking the distance into small segments.
Use Interval Running
This is one of the best ways to improve speed and your fitness level in general. This method is something like a sprint but more frequent and cyclical. For example, run as fast as you can for one minute, rest for one minute, and then run again at maximum speed. Repeat the pattern about 8 times.
After such training, a mile in 6 minutes will seem like a pleasant walk. After you get used to 60 seconds, start making the task more difficult. Next, try 75 seconds of running and 45 seconds of rest. Continue to build up until you reach two 3-minute sprints. After that, all you have to do is connect them together!
Use Long-Distance Running to Increase Your Stamina
You should run more than one mile during your workouts. You need more than speed to run your best mile. Endurance is also a must.
If 5 miles (8,045 m) becomes routine for you, then just one mile (1,609 m) will not seem like such a daunting challenge. This is a good opportunity to get a change of scenery. Get off the track, and try a run through the forest or on some trails.
Running Uphill
In addition to endurance and speed, you will also need strength. You need to get stronger if you want to keep increasing your speed. No other type of running builds strength like uphill running.
Unlike flat surfaces, running on hills will not only increase your heart rate but also make your leg muscles feel much more strained. This workout will be a good addition to your daily routine.
Start Running in Time
To start, learn to run 1/4 mile (402.25m) in 1:30, then 1/2 (804.5m) in 3:00, 3/4 in 4:30, and finally the entire distance in 6 minutes. Choose a route where you can easily mark the distance covered, take a stopwatch, and see what you can do. This is the only way to find out how your goals are realistic.
Pay Attention to the Running Technique
Mistakes in running technique lead to injuries and wasted energy. If you want to hit your 6 minutes per mile goal, you need to run as efficiently as possible.
You should be looking straight at the horizon and nowhere else. Keep your shoulders relaxed; if they are stiff – shake them and get rid of the tension. Keep your back straight, elbows at a 90-degree angle, and slightly clench your hands into fists.
As for the lower half of the body, try to lightly (the lighter the touch, the faster you run) touch the ground with the middle of the foot, gradually shifting the weight to the toe. Don’t lift your knees too high or take too big of steps. When running, you should have the feeling that you are floating above the ground.
Since your running results depend on strength, pay attention to the development of all the muscles of your body. Perform squats, lunges, planks, trunk lifts, and push-ups. All of them will help your muscles to be in optimal shape. Use different exercises to work the biceps, triceps, shoulders, and forearms.
