A good mile time varies significantly by age. What counts as “good” for a 25-year-old is very different from what’s good at 55. This page breaks down mile time benchmarks by age group so you can see where you stand compared to other runners your age. These numbers represent the top 50th percentile of recreational runners.
Good Mile Times by Age (Top 50th Percentile)
Minutes – Male vs Female
Good Mile Times for Men by Age
For men in their 20s, a good mile time is under 7:30. In your 30s, under 8:00 is solid. By your 40s, aim for under 8:30, and in your 50s, under 9:15 puts you above average. Men over 60 running under 10:30 are performing well relative to their age group.
Good Mile Times for Women by Age
For women in their 20s, a good mile is under 9:00. In your 30s, under 9:30 is above average. By your 40s, under 10:15, and in your 50s, under 11:00. Women over 60 running a mile under 12:00 are outperforming most of their peers.
Factors That Affect Your Mile Time
- Training frequency: Running 3-4 times per week consistently improves times faster than sporadic effort
- Body composition: Lower body fat percentage generally correlates with faster running times
- Running experience: Beginners improve rapidly in the first year; experienced runners see smaller incremental gains
- Terrain and weather: Heat, humidity, hills, and wind can add 30-90 seconds to your mile time
Benchmark Your Mile
Enter your mile data into our Running Benchmark Calculator to see your pace, estimated heart rate, power output, and how you compare to others your age.