Mile Pace Chart
Every mile time from 4:00 to 15:00 with equivalent km pace, speed, and performance level. Plus benchmarks by age, race predictions, and training paces based on your mile time.
The Short Answer
This chart lists every mile time from 4:00 to 15:00 in 15-second steps, each with its equivalent min/km pace, mph, kph, and a performance level (Beginner through Elite). Find your mile time in the table below to see how it compares by age and gender, what it predicts for a 5K through marathon, and what training paces you should be running.
How This Page Differs From Our Other Pace Charts
Motera runs several pace reference pages and each one covers a different slice of the same underlying math, so here is exactly what makes this one distinct:
- This page (mile-specific splits): a full mile time chart, 4:00 to 15:00, built around the mile as the unit, with mile-specific age benchmarks, world records, and training paces.
- General Pace Chart: a broader min/km and min/mile lookup table spanning many race distances at once, not focused on the mile alone.
- Mile Pace Converter: an interactive calculator for converting a single pace or time between mile, kilometer, and other units on demand, rather than a browsable reference table.
- 10K Pace Chart: the same style of reference table but built around 10K race splits, useful once you are training for that specific distance.
- Marathon Pace Chart in Miles: a marathon-specific splits table in mile increments, for runners pacing a full 26.2 mile race rather than a single mile effort.
Mile Time Chart
4:00 to 15:00 in 15-second increments
Make Every Mile Count
A pace chart shows you what is possible. Motera gives you a reason to go test it. Every mile you run claims ground on a real map, earns XP, and moves you up the local leaderboard.
MoteraWhat Is a Good Mile Time?
"Good" depends entirely on your age, gender, and training background. The table below shows benchmarks for trained runners, average fitness adults, and beginners. These numbers are based on aggregated race data and fitness assessments across thousands of runners.
Mile Time to Race Predictions
Your mile time is a strong predictor of race performance. The table below uses the Riegel formula to estimate what you can run at common race distances based on your best mile effort. These predictions assume equivalent training for the target distance.
Training Paces by Mile Time
Your mile time determines your training zones. Easy runs should feel comfortable, tempo runs should feel hard but sustainable, and intervals should be at or near your mile race pace. Running every workout at the same effort is the most common training mistake.
Mile World Records
The mile has a storied history in athletics. It was the first distance where a human broke the 4-minute barrier, achieved by Roger Bannister in 1954. Today the outdoor and indoor records below stand well below that iconic mark. In June 2025, Faith Kipyegon ran 4:06.42 in Paris as part of Nike's "Breaking4" event, faster than her own world record, but the run used rotating pacers and was not eligible for record ratification, so her official World Athletics record remains 4:07.64.
Men Outdoor
3:42.66
Josh Kerr
London, United Kingdom, 2026
Women Outdoor
4:07.64
Faith Kipyegon
Monaco, 2023
Men Indoor
3:45.14
Jakob Ingebrigtsen
Lievin, France, 2025
Women Indoor
4:13.31
Genzebe Dibaba
Stockholm, Sweden, 2016
When to Use a Pace Chart vs a Calculator
A chart works well when
- You want to browse a full range of mile times at once and see where you land relative to nearby times.
- You are comparing your time to age and gender benchmarks or historical world records.
- You want the equivalent pace in more than one unit (km, mph, kph) without entering anything.
- You are studying training pace zones across a range of goal times, not just your own.
A calculator works better when
- Your exact time falls between the chart's 15-second increments and you need a precise figure.
- You want to convert a specific distance and time combination, not just a straight mile.
- You are entering a recent race result to get a personalized VDOT-based prediction rather than a general one.
- Try our mile pace calculator for exact, on-demand numbers.
Common Mistakes When Using Mile Pace Data
Treating race predictions as guaranteed times
The Riegel formula predicts what is possible with matched training. If you have only trained for the mile, your 5K or marathon prediction assumes fitness you may not yet have built for that distance.
Comparing your time to elite benchmarks
A sub-5:00 mile is elite for recreational runners but average for competitive collegiate athletes. Match your comparison group to your actual training background, not just your age.
Running every training pace at the same effort
Easy, tempo, and interval paces exist because they train different systems. Ignoring the split and running everything at moderate effort is the single most common training mistake.
Ignoring terrain and weather when comparing times
A mile run on hills, in heat, or on soft trail will be slower than the same effort on a flat track. Compare like conditions when tracking progress over time.
Forgetting that indoor and outdoor mile times are not directly comparable
Indoor tracks are shorter (typically 200m) with tighter turns, which slows times slightly compared to a standard 400m outdoor track under the same effort.
Quick Questions, Answered
Why does the chart use 15-second increments instead of every second?
Fifteen-second steps keep the table scannable while still being precise enough for practical use. Splits inside a 15-second band are close enough that the same performance level and training pace guidance applies. For an exact figure, use the mile pace calculator.
Does this chart account for altitude or temperature?
No. The pace, speed, and level columns reflect standard conditions. Running at altitude or in heat will typically push your actual mile time slower than what your training paces at sea level in mild weather would predict, and the effect grows in proportion to elevation and heat index.
Should beginners use this chart or start somewhere else?
Beginners can absolutely use this chart to find their current level and easy training pace. If you are brand new to running altogether, our Couch to 5K tracker is a gentler starting point before chasing a specific mile time.
Seven practical, science-backed tips for lowering your mile time, from pacing strategy to the kind of interval work that actually moves the needle.
About This Mile Pace Chart
This page is a reference chart for mile times, not an interactive calculator. It lists every mile time from 4:00 to 15:00 in 15-second increments alongside the equivalent pace in minutes per kilometer, miles per hour, and kilometers per hour. Each row includes a performance level badge so you can see where you stand.
The age benchmarks are based on aggregated data from road races, fitness tests, and running community surveys. They represent broad ranges and your individual performance may differ based on training history, genetics, and running experience.
Race predictions use the Riegel formula with an exponent of 1.06. These estimates are most accurate for well-trained runners who have done distance-specific training. If you have only ever run short distances, your longer race times may be slower than predicted until you build the necessary endurance base.
The training pace zones on this page follow the same easy, tempo (threshold), and interval structure used by VDOT-based methodology popularized by coach Jack Daniels, and mirror the pacing philosophy in official RRCA (Road Runners Club of America) pace guidelines: your easy pace should stay conversational, tempo should feel comfortably hard, and intervals should sit at or near current race fitness rather than a fixed number pulled from a different runner's chart.
For an interactive mile pace calculator, see our mile pace calculator. For tips on running a faster mile, check our guide to running a faster mile.
Frequently Asked Questions
What is a good mile time?
A good mile time depends on age, gender, and experience. For adult men, sub-7:00 is above average and sub-6:00 is competitive. For adult women, sub-8:00 is above average and sub-7:00 is competitive. Most recreational runners who train consistently can achieve a sub-8:00 mile within a few months.
What is the average mile time by age?
The average mile time for men aged 20 to 29 is about 8:30 to 9:30. For women in the same age range, it is about 9:30 to 11:00. Times naturally slow with age, with men over 50 averaging 10:00 to 12:00 and women over 50 averaging 11:00 to 13:00. Trained runners of any age significantly beat these averages.
How do I convert my mile time to a 5K prediction?
Use the Riegel formula: multiply your mile time in seconds by (3.10686) raised to the power of 1.06. For example, a 7:00 mile (420 seconds) predicts a 5K time of about 23:25. The chart on this page shows predictions for every mile time.
What mile pace should I use for easy runs?
Your easy run pace should be 60 to 90 seconds per mile slower than your current mile race pace. If your best mile is 7:00, your easy runs should be around 8:00 to 8:30 per mile. Easy pace feels conversational and should make up about 80% of your weekly mileage.
What is the world record for the mile?
The men's mile world record is 3:42.66, set by Josh Kerr of Great Britain in London in July 2026. Before that, Hicham El Guerrouj's 3:43.13 from Rome in 1999 had stood for 27 years. The women's mile world record is 4:07.64, set by Faith Kipyegon of Kenya in Monaco in 2023. Both current records were set at professional Diamond League track meets with ideal conditions, pacers, and world-class competition.
How is a mile pace chart different from a general pace chart?
A mile pace chart lists complete mile times (4:00, 4:15, 4:30, and so on) and their equivalents, built specifically around the mile as the base unit. A general pace chart usually organizes by per-kilometer or per-mile splits across many race distances at once. If you already know your best mile effort and want benchmarks, predictions, and training paces built from it, this page is the right one.
How do I improve my mile time?
The most effective approach combines interval training (400m and 800m repeats at goal pace), tempo runs (20 to 30 minutes at comfortably hard effort), and consistent easy mileage. Most runners see the biggest improvements from running more total miles per week at easy pace, with one or two speed sessions mixed in.
Is a 6 minute mile good?
A 6:00 mile is above average for the general population and respectable for recreational runners. It places you in roughly the top 15 to 20 percent of regular runners. For competitive high school and college runners, a 6:00 mile is a starting point rather than a goal.
What is the difference between mile pace and race pace?
Mile pace refers to the time it takes you to run a single mile, either as a standalone effort or as a per-mile split during a longer run. Race pace is your average pace during a specific race distance. Your race pace for a 5K will be slower than your best mile pace because you cannot sustain maximum effort over a longer distance.
