How Long Does it Take to Jog a Mile? 3+1 Tips to Your Fastest Mile (2023)

Posted In Blog, Training Tips

Stephen|October 11, 2020


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If you are looking for a great way to stay in shape, then running is a great choice. Because the body is in continuous motion, jogging is a fantastic way to keep the heart healthy, loose weight, and work numerous muscles throughout the body all at the same time. This is a sport in which people can participate either by themselves or as a team. What is the average time to jog a mile? How long does it take to jog a mile? How does age affect the average time to jog a mile?

Table of Contents

  • What Is the Average Time To Jog a Mile?
  • Average Time To Jog a Mile By Age
    • Men
    • Women
  • The Factors Influencing Mile Times
  • 3+1 Tips for Jogging a Faster Mile
  • The History of the Fastest Mile Time

If you are looking to jog your best mile, you have to push yourself to do something you have never done before. For those who are looking for ways to reduce their average mile time, there are a few tips to keep in mind. But first, let’s see if you are jogging faster, or slower compared to other runners in your age group.

(Video) How To Run a Faster Mile

What Is the Average Time To Jog a Mile?

Many people are wondering whether they have a “good” mile time. Of course, this definition is always going to be subjective. As long as people are pushing themselves to run further, faster, and stay in shape, they are certainly doing well! At the same time, it is always a good idea to have a benchmark for what a solid mile time might be. Thanks to a study, we know exactly what is the average time to jog a mile.

The average mile time is going to vary widely by age and gender. There was data collected on more than 10,000 runners in the United States in 2010 across both genders and all ages. Here are the results of the study (average mile times):

Average Time To Jog a Mile By Age


  • Age 16 to 19: 9:34
  • Age 20 to 24: 9:30
  • Age 25 to 29: 10:03
  • Age 30 to 34: 10:09
  • Age 35 to 39: 10:53
  • Age 40 to 44: 10:28
  • Age 45 to 49: 10:43
  • Age 50 to 54: 11:08
  • Age 55 to 59: 12:08
  • Age 60 to 64: 13:05
  • Age 65 and older: 13:52


  • Age 16 to 19: 12:09
  • Age 20 to 24: 11:44
  • Age 25 to 29: 11:42
  • Age 30 to 34: 12:29
  • Age 35 to 39: 12:03
  • Age 40 to 44: 12:24
  • Age 45 to 49: 12:41
  • Age 50 to 54: 13:20
  • Age 55 to 59: 14:37
  • Age 60 to 64: 14:47
  • Age 65 and older: 16:12

Clearly, the average mile time can vary widely by age and gender. At the same time, note that this data was only collected on 10,000 runners so the true averages may vary. It is interesting to note the small peaks and valleys as times change by age. Overall man run their best on average in their early twenties. Women hit their peak a little later, running their best miles between the age of 25 and 29.

With this information in mind, what are some of the factors that will influence how long it takes to jog a mile?

The Factors Influencing Mile Times

How quickly someone might run a mile depends on a number of circumstances. Some of the key factors to note include:

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  • Fatigue Level: This is one of the first factors that will influence how quickly someone can jog a mile. Obviously, those who are tired will have a hard time performing their best. It is ideal for everyone to get a good night’s sleep before a trial run. It is important to warm up. The muscles have to be loose and the heart rate has to be up before the race starts. Finally, some people notice that they jog better at different times of the day. This is more of personal preference, as some people are able to perform their best right after waking up while others might perform better after they have been awake all day.
  • Training Level: This is another key factor that will influence how fast you can jog a mile. The more in shape someone is, the better they are going to run. It is ideal for people looking to lower their mile time to run not only shorter sprints to increase speed but also longer runs to build up endurance.
  • Weather: There have been studies on the optimal weather in which to run a mile and the optimal temperature appears to fall somewhere between 44 degrees F and 59 degrees F. As the run gets longer, cooler weather appears to be better. Of course during long jogs your fastest mile will be one of the first ones, just after you warmed up adequately.
  • Surface: The running surface can also impact mile times. For those who suffer from shin splints or IT band syndrome, softer surfaces, such as dirt roads tend to be better. For high school and college athletes, familiarity is more important, as they tend to prefer traditional tracks.
  • Running Equipment: The most important running equipment are the shoes. It is critical to have shoes that do not cramp the toes, provide adequate arch support, and support the ankles to prevent them from rolling while jogging.

3+1 Tips for Jogging a Faster Mile

For those looking to jog a faster mile, there are several key tips to keep in mind. These include:

  • Run Intervals: Time and train intervals of repetitive 200m sprints, 400m runs, and 800m runs to build up a cadence and figure out what some of the targeted splits are for an optimal mile time. 400 meter intervals are excellent for training for a faster mile.
  • Increase Turnover: Try to conduct drills with a faster turnover (which is how quickly the strides are taken) to build the muscle strength needed to finish strong when the lungs are on fire at the end of the mile. Strengthening your glutes is a great idea. It might be the case that your thighs and glutes are underdeveloped. Here is a guide on how to conduct a muscle balance assessment at home.
  • Run Hills: Running hills can help runners with their pain tolerance. By building up lactate and pushing through it, runners can condition their legs to push through the pain of a fast mile. Here is a great guide on how to replicate hill runs if you don’t live close to hills.
  • Focus on Diet: Joggers who are looking to improve their mile times have to try to shed some extra pounds. Eliminate empty calories such as sweetened sodas and starchy snacks. Focus on protein instead.

The History of the Fastest Mile Time

The current fastest mile time is Hicham El Guerrouj, who holds the record at 3:43. The earliest records for the fastest mile date to 1855, when Charles Westhall of the UK set the record at 4:28. Roger Bannister, also of the UK, was the first to run a mile in under 4:00, when he clocked in at 3:59 in 1954. Since that time, the fastest mile has steadily dropped, dipping under 3:50 for the first time in 1975. The current record by El Guerrouj was set in 1999 in Rome.

I hope you have a better grip on how long it takes to jog a mile. There are several factors of course, but the key is to improve with every training. Use these tips for jogging a faster mile.

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