Average Mile Time by Age and Gender

How these mile times are worked out

Every time in the table comes from the WMA/USATF 2025 road age-grading tables, approved by the USATF Masters Long Distance Running Council in January 2025. A percentage grade compares your time with the tables' standard for your age and sex. The 100% mark is the open-class standard, 3:47 for men and 4:13 for women, and the time at any grade is the age standard divided by the grade.

These are targets by age, not averages of real finishers. The rows for ages 12, 14, 16 and 18 come from the tables' youth factors, so they are age-graded benchmarks, not what teenagers typically run. The same tables power the RunReps age-grade calculator.

What is a good mile time?

A good mile time at age 25 is 6:18 for men and 7:02 for women, a 60% age-graded time, the level the RunReps Age-Grade Calculator calls club level on the WMA 2025 road tables. Mile time by age shifts slowly at first: by 40 the same grade is 6:47 for men and 7:13 for women, and by 60 it is 7:59 and 8:46.

Each column has a name: after the unnamed 50% column come 60% club level, 70% regional class and 80% national class, with 90% or more world class. At the top, the tables' 100% mark is 3:47 for men and 4:13 for women, which sits close to the world records.

Why do average mile times disagree?

Average mile times disagree because they measure different things: Brian Rock's Outside Run data covers 24,640 people who raced a mile in 2025, while Strava's 10:15 min/mile is the 2024 median pace across all users' runs, an everyday training pace.

The race sample is fast because it is self-selected: the author says it is smaller and less representative, made up of people who choose to race a mile. Men's medians in that data were 6:09 at 20-29, 6:38 at 30-39, 7:26 at 40-49, 7:38 at 50-59 and 8:48 at 60 and over.

Strava's 10:15 min/mile, or 6:22 min/km, describes how people train, not how fast they race. To find the pace a target mile time needs, use the pace calculator.

What is the average mile time for a woman?

The average mile time for a woman has no overall figure, but among women who race a mile, the median for women in their 30s was 8:52 in 2025 races, according to Brian Rock at Outside Run.

By age group, the women's medians were 7:51 at 20-29, 8:52 at 30-39, 9:50 at 40-49, 10:05 at 50-59 and 11:48 at 60 and over.

For an age-graded yardstick, 7:02 at 25 and 7:13 at 40 are 60% times for women, the level the RunReps Age-Grade Calculator calls club level. If you race further too, set your result against the average 5K time.

Is an 8 minute mile good?

An 8 minute mile is a respectable race result that grades higher with age: on the WMA 2025 road tables it scores 52.7% for a woman aged 25, past a 50% age grade, and 62.0%, club level, for a woman aged 55.

For men it scores 47.3% at 25, just under a 50% age grade, and 62.6%, club level, at 65. As a training pace, 8:00 min/mile is quicker than Strava's 2024 median of 10:15 min/mile across all users' runs.

Is a 10 minute mile good?

A 10 minute mile is a typical everyday training pace: it sits close to Strava's 2024 median of 10:15 min/mile across all users' runs, while as a race it scores 37.8%, below a 50% age grade, for a man aged 25 on the WMA 2025 road tables.

Age changes the verdict. A 10:00 mile scores 50.1% for a man aged 65, a 50% age grade, and 64.3%, club level, for a woman aged 75, so for older runners it is a genuine race result.

What is a good mile time for a 14-year-old?

A good mile time for a 14-year-old is 6:47 for boys and 7:31 for girls, a 60% age-graded time, the level the RunReps Age-Grade Calculator calls club level on the WMA 2025 road tables' youth factors.

No large study publishes an average 1 mile run time for 14-year-olds, and these figures are age-graded benchmarks, not what teenagers typically run. The target gets quicker through the teens: a 60% mile is 7:09 for boys at 12 and 6:20 at 18, and 7:50 for girls at 12 and 7:03 at 18. A 14-year-old girl who runs 6:00 scores 75.1%, regional class.