The average running time for a mile is going to differ from athlete to athlete. I would say around 10- 14 minute mile pace is around average for the general public. Of course, to run faster you need to improve your lactate tolerance. I started running the 1600m event in high school as a freshman. The first time I ran it I ran a time of 5 minutes and 30 seconds. I was able to lower my time down to 4 minutes and 25 seconds as a senior in high school. Later, I ran 4:22 for the mile (1609 meters). I don't write this to impress you but to impress upon you what you are capable of if you work at it.
Yes, it certainly takes time and effort to run a faster mile time. In fact, I have training plans on rundreamachieve.com build for runners of all ability levels. You have to be patient when it comes to working on your speed development. I write that because far too many middle to long distance runners grow impatient. They want quick results and it is normal to feel this way. Who doesn't want to see results quickly. It takes about 4 weeks for your body to adapt to any stress load you are placing upon it. So, the plans I have built focus on a recovery week every 4th week. My focus is to get the athlete to work smarter, not harder. Remember, higher mileage is not the answer if you are running your mileage too slow.
Is an 8 Minute Mile Good?
Yes, an 8-minute mile is a legitimate mile effort. Again, we all come from different backgrounds and ability levels. The world record for the mile for women is 4:12 and for men, 3:43. So, you have to do the very best that you can with the ability that you have. You may be a 10 minute miler today and a 6 minute miler in a few years if you are focused enough. I never place limits on athletes as I never placed them on myself. So, you have certainly come to the right website to get some additional motivation.
You can also subscribe to the RunDreamAchieve YouTube Channel to get weekly training videos as well. I love giving back to this sport that has given so much to me. I have trained with sub 4 minute milers and world-class athletes which taught me a lot. So, creating videos is one of many ways I aim on giving back to this sport. There are far too many athletes who are doubting themselves. All it takes sometimes is making some small changes in your training to make considerable improvements in your racing.
Is Running a 20 Minute Mile Good?
A mile time in 20 minutes is generally considered an average running time for a mile. That being said, if this is where you are currently at I could see you running well under 10 minutes. Yes, you can drop that amount of time with effort, patience and time. Again, the key is training at, near and far below your goal mile time to get it to feel easier. No, it will most certainly not be easy but worth your time and effort. A common mistake I see many runners make it running too many miles or kilometers each week too slow. Remember, the key is to improve your lactate tolerance and recruit more fast twitch muscle fibers. You will not create this physiological effect by running slow.
So, it definitely takes time training well below goal mile pace in order to improve your mile time. Again, you want to get that race pace to feel more manageable rather than an all out effort. Yes, it is going to hurt especially in the last 600 meters of your race. That being said, you will be able to hold on longer than your competition if you train properly.
Is a 3 Minute Mile Possible?
The current world record for the mile is 3 minutes and 43 seconds. I do not believe that a sub 3 minute mile is possible. Of course, I said the same thing about a sub 2 hour marathon and Eliud Kipchoge ran 1:59:40. A sub 2 hour marathon comes out to 4 minutes and 35 seconds per mile for 26.2 miles. That being said, dropping another 43 seconds off of the current mile world record is a feat I do not believe we will see in our lifetime. Can it be achieved? All things are most certainly possible with God. So, I could see it as attainable with some Divine Intervention. Aside from that, it would be an extremely difficult achievement.
The current world record for the 2-mile is 7 minutes and 58 seconds. Yes, 2, sub-4 minute miles in a row. Daniel Komen of Kenya is the only man who has ever broken the 8-minute 2-mile barrier. The second fastest time is Ethiopia's Haile Gebressalassie who ran an incredible 8:01 for 2-miles.
How Do You Run a 1 Mile Race?
Proper pacing. I always broke my race up into two parts. The first 1000 meters and the last 600 meters. What I always noticed is runners would wait until the last lap to make their move. I always made mine at 600 meters out from the finish line. My rationale behind this tactic was to break my competition before they tried to do the same to me. Remember, the mile is a highly anaerobic event. So, you have to work on your speed development in order to run it fast. You may be more of a long distance runner. That being said, you can still always work on your speed.
I recommend doing strides 3 times per week during, before or after your easy runs. Of course, you still need to do 1, Vo2max workout per week, a tempo run and a long run each week. You need a combination of speed, stamina, strength and endurance to run a fast mile time. Again, fast is going to be different for everyone. Fast may be 9 minutes to some, 14 minutes for others and under 4 minutes for other athletes. Remember, training sufficiently at, near and far below your goal mile time is essential for success.
Closing Thoughts
So, an average running time for a mile is going to differ for each athlete. The key to make significant improvements in your mile time is timing, focus on speed training and tapering correctly for the big event. I advise investing in yourself and getting a mile training plan. You take the guesswork out of what you should be doing in order to break the time barrier you are aiming for. Remember, it isn't just physical training that counts. You need to also mentally rehearse and see yourself performing at high levels routinely.
The subconscious mind cannot tell the difference between reality and imagination. So, you need to see yourself getting across the finish line with the time you are seeking on that clock. The vast majority of athletes neglect this vital strategy to run faster over the mile distance. So, make sure you are spending 10 to 15 minutes each day in mental training as well. You can take an average running time for a mile to an elite time with enough focus and drive. Click on the green button below to check out our training plans.
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