how fast should i run a mile for my age

The average mile time differs based on your level of fitness and experience. Completing a 100 meter sprint in under 19 seconds is … The fastest pace per mile out of over 10,000 runners the was 4:49 per mile. While that's definitely something , it's likely not going to keep you progressing toward your goals long-term. Magic Mile challenge: run one mile as fast as you can The perfect test of your running ability is not a marathon or a 5k – it's a simple mile, at your best speed. For women, the top group runs a mile in nine minutes or less, the second highest completes the mile within 9:45, and the third tier finishes by 10:30. Maximum speed (basically a run) dropped steadily from the 20’s to the 70’s in women but stayed fairly constant until the 50’s for men. An athlete with perfect fitness level might complete one mile within 5 minutes. Recovery After Running. For women, to be an above-average runner, you should be faster than 2:10:32 hours. For myself I am in overall good shape but cannot walk any faster than a 21 minute mile due to arthritis in my joints. My muscles feel very loose, as appose to tight when I was strength training. Determining a good time for jogging a mile depends on several factors, including your age and physical condition. According to Riegel, you can’t predict how fast you’ll run a marathon by doubling your time over 13.1 miles. There are a bunch of runners arround my age who are well ahead of me. Use these tests to check whether you're as fit as you should be for your age, right up to your 80s - the experts then explain what you can do to improve your fitness, whatever your age. It’s crucial that you accept the fact that older adults don’t recover as quickly … The age-grading tables specify an age-factor of 0.9989 for 33-year-old male marathon runners, meaning that Kipchoge's performance is considered superior to that of a younger athlete, who would have to run 2:01:31 to achieve the same age-grading percentage. Now: If you’ve been training consistently and without injury for a number of months, try adding a few miles per week and see how your body reacts. /* Wide Side Bar Ad Unit */ Make your faster intervals longer as you get closer to race day. One definition of jogging speed is 4 to 6 miles per hour (mph), while running can be defined as 6 mph or more. Girls running a half mile can complete the run at a time of between 55 minutes and 5 minutes, 54 seconds. Similarly, a 37-year-old woman would need to run at a pace of about 12 minutes per mile. Running on a treadmill is very much personal preference as to speed. You should also run a tempo run at a "comfortably hard" pace. –> Stop getting injured. For men in their 60s, the Marshall Service grades a pace of about 10 minutes per mile as "good.". And to be among the fastest 1% you should be faster than 1:16:46 hours. Age-Adjusted Running Tables Age-adjustment factors have been developed to help compare older (over 30) runners with "open class" (30 or younger) performances. These standards decline at a rate of about 45 seconds to a minute per decade. google_ad_height = 600; The age-grading tables specify an age-factor of 0.9989 for 33-year-old male marathon runners, meaning that Kipchoge's performance is considered superior to that of a younger athlete, who would have to run 2:01:31 to achieve the same age-grading percentage. The youngsters in your age group are now 20–30 seconds per mile ahead of you, and it's easy to get frustrated. Men, typically, jog faster than women. google_ad_width = 160; 2. Children should have fun and do the Make the 1 mile race an “event.” Make it fun and enjoyable. They will wonder about do’s and don’ts, what kind of attire to wear, what to eat on the material day, how much water to take, how long it will take them to run … M There is no book where you can find the right running frequency and how often you should run. You’ve earned the rite to pick your own pace My actual answer is: the pace at which you feel you are working. This article is 10 years old and does not reflect the abilities of people with physical challenges. As you can see in my profile pic, I'm pretty built. These times are based upon an age range of 6 to 10 years old, with 10-year-olds averaging 5 minutes. Fitness level is an important factor to determine the running speed of an individual over long distances. I run those ten mile days on weekends. Determine what your pace was for your training run around the neighborhood or track. Use it to see how you compare. Age and Gender. im the fastest man alive i can run 12 miles in 1 minute. Running is 6 mph (9.6 km/h) and faster. Many people starting out running get anxious about their first run. 170+ if your easy pace is faster than 10-minutes per mile This simple framework will put the vast majority of runners into their own personal, ideal running cadence range. Average 10K times vary by age, sex, and other factors that play a role in how fast you can run. //-->, Average Half Marathon pace by age and sex.    “The principal finding … Jogging is 5 mph (8.0 km/h) to 6mph (9.6 km/h). Determine how fast your pace should be if you have a certain finish time for a desired distance or race. The Marshall Service rates women in their 20s who can run at a pace of 9.5 minutes per mile as having a "good" fitness level. Every other weekend, stick to your 30-minute run to avoid overexertion. The slowest of all the runners finished with a mile pace of 23:59. 11:47 per mile is the average pace found in our sample data. I haven't been working out much and I am at about 8 minutes right now. The running test is in fact a 2 mile run meant to test your leg muscles endurance ... Age (17-21) - Minimum ... Once you have your goals set and you know how fast you want to run… Read more: How Fast Should You Run a Mile? If you can’t run an 8-minute mile, there’s a good chance you’re not able to open up your stride, quicken your cadence, or don’t have adequate muscle conditioning for the length of your run. Learn to get faster by doing “interval” training. When you log runs in your Good Run Guide Log Book, you will be able to calculate an Age-Graded percentage for each run. 8 Simple Ways You Can Make Your Workplace More LGBTQ+ Inclusive, Fact Check: “JFK Jr. Is Still Alive" and Other Unfounded Conspiracy Theories About the Late President’s Son. 0 - 1516 - 1920 - 2425 - 2930 - 3435 - 3940 - 4445 - 4950 - 5455 - 5960 - 6465 - 99 … Age Grade Calculator. Just locate the row in your age-group table with your 1.5-mile run time and look across to the corresponding percentile ranking. The day after a long run, I'll walk 10 miles, and it works very well for my recovery." I ran as fast as 424 in hs (but hated the training and wanted nothing do with it in college). 2 times per week on treadmill and 2-3 times outdoors. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. but for real im faster than anyone in my city and im only 12 and im also short. I used to run 70 miles a week. Age … Fitness level. How I finally learnt how to curl my own hair at 47 - and why you should too 19 Dec 2020 , 6:00am An acupressure mat could be the secret to a better night's sleep At age 74, as fast or slow as you desire! A good running cadence happens first and foremost through effective training. Every human should be able to run a mile in 8 minutes with proper form, and as a coach, this is my requirement for clients to progress in mileage. Week four is the final week of your training program. Please register to post and access all features of our very popular forum. Even the most elite runners slow with age. So, for example: if the World Record for a 40 year old man running 10 miles is 46:31 and another 40 year old man runs 10 miles in 58:30, he has an Age-Graded performance of 79.5% (46:31 divided by 58:30). At 25, with an age-factor of 1, Kosgei does not benefit from an adjustment. The fastest pace per mile out of over 10,000 runners the was 4:49 per mile. The following table shows how fast, in … Similarly, a 37-year-old woman would need to run at a pace of about 12 minutes per mile. Your aim should be to run 4–4.5 miles (6.5–7 kilometers) with ease at least two weeks before the race. These tables can be manipulated in several different ways to aid you in comparing men/women, older/younger runners, and even your own performances for different distances. In 2015, Strava, an international running and cycling tracking app, reported the average speed for men in the United States was 9:03 minutes per mile (1.6 kilometers). Over all, he said, a 10-minute mile for a middle-aged man and a 12-minute mile for a woman suggest a good level of fitness. Target times increase over time for older participants. To pass the U.S. Army physical, a 37-year-old man would need to run two miles in 19 minutes and 30 seconds, which is a pace just shy of 10 minutes per mile. It is free and quick. 1 Mile being equal to 1.6 Km, 5Km is equivalent to 3.1 Miles. Now I stay in the 40- to 50-mile range, which I don't find strenuous. Official fitness tests such as those used by the U.S. Army and the U.S. Marshall Service often require younger men and women to run the equivalent of a mile in eight or nine minutes. If you can’t run an 8-minute mile, there’s a good chance you’re not able to open up your stride, quicken your cadence, or don’t have adequate muscle conditioning for the length of your run. For each subsequent decade, the pace required for a "good" rating declines by about 30 seconds per mile. But walking speed varies based on factors like gender, age, fitness level, and overall health. If a track isn’t accessible, run a quarter-mile on a measured stretch of flat road. I started running in my early 40’s, still running about 25 miles per week at 50 now. A mile equals 1.6 kilometers or 5280 feet, and is the most basic scale against which a runner or a sprinter can compare his/her speed. The Army Study Guide website lists the standards for how quickly males and females in various age groups should be able to run a 2-mile race. At his age, he says, training becomes more and more like work, and it gets increasingly difficult to stay in shape. One vs. Several Miles. Run a mile on your fourth week. Keep your easy runs going throughout your training week, but remember the goal should be to arrive at your mile-specific sessions ready to run fast. If you are training children to run the one mile Fitnessgram test, Just Run has the following suggestions for preparation and the best race day performance. If you're young and in top shape, a good time would be faster than if you're older and just trying to get in shape. Instead of taking off like a rocket (albeit a very slow one) at the start of the race -- as I did the other times -- I will run very slowly for the first 5 miles, speed up a bit during the next 13, and then give it my all for the remaining 8.2. Run short distances faster---then slow down until you are rested--- then run faster again. Over $68,000 in prizes has already been given out to active posters on our forum. The U.S. Marshall Service considers a pace of less than 8 minutes per mile "good" for men in their 20s. Here's an article from 2009 about a guy from my region, about the same age as me, who ran the mile in 4:37 when over age … Select your age group and sex to refine the charts, Age Group Walking is around 3 mph (5 km/h). Here's how to prep for your first one-mile race and improve your mile time. Not fast, but it’s the equivalent of a 30-year-old’s 1:43. At 25, with an age-factor of 1, Kosgei does not benefit from an adjustment. Although a great mile time might make you feel satisfied, you might have spent all of your energy clocking that first mile when you still have additional miles to complete. It takes World Record performances for each age and disatance, for men and women, and uses these as benchmarks. im faster than lightning. No matter your age, sex, size or skill level, this calculator can estimate how fast you’d run 26.2 miles based on your training regimen and your performance in just one recent race (or two, if you want a more fine-tuned assessment). To pass the U.S. Army physical, a 37-year-old man would need to run two miles in 19 minutes and 30 seconds, which is a pace just shy of 10 minutes per mile. In the basic training that the army provides, recruits are required to run a mile within 9 minutes. so im considered a light speed runner for my size and age. I would say you should be able go under 7 minutes, in my opinion i think that would be a good time for a non runner who plays basketball, im a 13 year old girl and i go 5:58 but i run as a sport, so if you want to get your mile time down just keep practicing and dont give up, good luck. For women aged 17-21 should complete a run of 2 miles in 18:54, and those aged 22-26 should finish it at 19:36. Women in their 60s receive a "good" rating for running at a pace of between 11 and 12 minutes per mile. Runners usually reach their peak speed in early adulthood and should generally run their fastest miles between the ages of 18 and 30. How Fast Should You Run a Mile for Basic Training?. It should be noted that taller people tend to walk faster than shorter people due to having longer legs. I am competitive so i wanted to see how fast I can run a quarter mile in. It should not be used as a gold standard for anyone with limited mobility. It said I would need 4:25 to be world-record-level. You’ll be tested on a timed run initially, then tested at the end of basic training. Fitness testing is a part of military life that doesn’t go away. All branches of the military expect you to run, but require different times and distances. Depending on your personal goals (weight loss, speed improvement, your first race) you need to figure out how many sessions fit into your schedule. How can I calculate my Age-Graded percentage ? Shorter people must take more steps to catch up to faster people (check your steps per mile here). Are you looking for ways to run a faster mile? Here, a top coach answers: How many miles should I run a day, along with other tips. To be among the fastest 10% of women, you should have a finish time faster than 1:39:32 hours. That doesn't mean you should be able to do it that fast. This online Running age calculator finds the achievement percentage of athlete based on their age and gender. The U S record in your age group is just over five minutes. What Are Target Times by Age for Running a Mile. Running hard for a mile requires speed, stamina, and grit. F,