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.
Mile Time Chart
4:00 to 15:00 in 15-second increments
What 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 records stand well below that iconic mark.
Men Outdoor
3:43.13
Hicham El Guerrouj
Rome, Italy, 1999
Women Outdoor
4:12.33
Faith Kipyegon
Florence, Italy, 2023
Men Indoor
3:48.45
Hicham El Guerrouj
Ghent, Belgium, 1997
Women Indoor
4:16.01
Gudaf Tsegay
Lievin, France, 2023
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.
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.
Make Every Mile Count
Your mile time is more than a number. In Motera, every mile you run captures territory on the map, earns XP, and pushes you up the leaderboard. Turn your training into a real world strategy game.
Track your pace per mile while exploring your city through Fog of War. Compete with runners nearby or around the world. Every run matters.
MoteraFrequently 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 3:43.13 set by Hicham El Guerrouj of Morocco in 1999. The women's mile world record is 4:12.33 set by Faith Kipyegon of Kenya in 2023. Both records were set at professional track meets with ideal conditions and pacing.
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.
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