Nathan Pennington Running in The Distance

Average Time to Run a Mile..Then Dominate

The average to time to run a mile is going to vary from athlete to athlete. There are some athletes who will set personal bests around 9 to 11 minutes or slower. That being said, others will go under 5 minutes. There are also sub 4 minute milers out there. Regardless where you are at, always focus on speed development. Are you lacking in talent? You can make up what you lack in physiological ability by work ethic. Yes, it may take you longer to reach your goals. The key is reaching for and surpassing what it is that you envision. There are no short cuts in this sport.

I ran 4:22.1 for the full-mile (1609m) but it took 5 consistent years in order to do it. The fist time I ran the mile I ran 5:30. So, I fully understand the complexities of running fast over the 1-mile distance. That being said, you don't have to settle for average regarding middle to long distance running. What you do need to rely on his your work ethic. Remember, it isn't about working harder but working smarter. The hardest working athletes don't always get the best results. I ran up to 142 miles a week training for the marathon. It left me tired, frustrated and lethargic. I ran my personal best time of 2:19:35 for the marathon on 80 to 85 miles a week. So, it is more about quality rather than quantity.

What is the Average 2 Mile Run Time?

The average 2-mile time usually hovers around 17 to 22 minutes or more. Again, average is different for everyone. I have respect for athletes of all abilities whether you are a beginner or advanced level athlete. It takes focus and determination to run well over the mile or 2 mile distances. I write that because these events are very anaerobic races that are over very quickly. So, you need to always focus on speed development when it comes to racing in middle distance races. The same goes for long distance races as well.

What counts is how efficient you become at clearing lactic acid as it is building up in your body. So , what is the average time to run a mile? It really depends on who you ask. The athlete seeking to break a 10-minute mile has my respect. My goal is to help athletes of all abilities to reach and surpass their goals.

What is a Good Mile Time for an Athlete?

The best middle to long distance runners make it look easy for a reason. They have spent adequate time training at, near and far below their goal race paces. So, the goal is to get your race pace to feel easier and more manageable. What you don't want is to go too anaerobic too soon in your race. The shorter races require what we have much less of and that is glycogen storage. We have a lot of fat storage within our bodies. The world record for men is 3:43 for men and 4:12 for women. Again, these are the fastest times ever run for a man or woman. So, we're talking the elite of the elite.

You see this often during the marathon races when runners his the so-called “wall”. We burn about 100 calories per mile. In addition, we only have between 1700 to 1800 calories of glycogen stored up in our body at any given time. Is it any wonder why runner usually hit the wall in their marathons around mile 17 or 18? So, it is very important to train the body to burn fat at race pace and conserve carbohydrate.

What is a Good Mile Time for a College Athlete?

I think anything under 5 minutes for the mile is a good time for a collegiate athlete. Of course, if you truly want to be highly competitive at the national or international level you want to be closer to 4 minutes. Preferably, under 4 minutes especially if you are seeking to go professional. There are many world-class long distance runner who never broke 4 minutes for the mile though. I have known sub-2:10 marathoners who didn't break 4 minutes. i ran 2:19 for the marathon and my personal best for the mile is 4:22.

A big mistake I see a lot of milers making is not running long and fast enough. Yes, they may be doing proper speed training. That being said, you also need stamina and strength to race fast over 4 laps. So, spending more time training at your anaerobic threshold while running your tempo runs is essential. In fact, extending the duration of your tempo runs out to around 5 miles (8 kilometers) will make you extremely strong over the middle distance events. It teaches the body to become more efficient at clearing lactic acid. In addition, stresses the heart adequately. Pace sustainment is the biggest hurdle runners face no matter how fit they are. So, quality over quantity need to be stressed. Too many miles or kilometers run too slow will make you and outstanding, long, slow runner.

What is Considered a Good Mile Time?

It depends on who you ask. Anything under 7 minutes is a legitimate mile time. You still have to be very fit to break 8 minutes. Of course, the faster you are seeking to run the more that is going to be required out of you. So, you need to train at paces that are drastically faster than you are seeking to race at over the mile. I was always training at sub 4 minute mile pace when I was in high school. Of course, I knew I was not going to sustain that pace for the entire race but I wanted to get race pace to feel easier. I ended up going from 5:30 to 4:25 for the 1600m (4 laps) event when I was in high school.

I improved slightly in college running a personal best of 4:22.1 for the full-mille (1609 meters). So, regardless what time you are aiming for, focus on running faster than goal pace. As mentioned above, you also want to be focusing on training at 10 to 20 seconds slower than race pace for a long period of time. The athletes that follow my training plans and courses are running upwards of 5 miles for their tempo runs while training for the mile. Again, you want to have that capability to hold pace better than your competition.

Closing Thoughts

So, if you are wondering what is the average time to run a mile I hope this post has been helpful. I have created training plans and courses for dedicated athletes such as yourself. Be sure to check them out or click on the button below to learn more. You can also subscribe to the RunDreamAchieve YouTube channel to get free weekly tips as well. Feel free to reach out to me anytime.

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