What's a Good Mile Time at 40, 50 and 60?
For recreational runners, a typical mile time is about 9 minutes for men in their early 40s, 10 minutes in their early 50s and 11 minutes in their early 60s. For women it's about 10 minutes 20 seconds at 40, 11 minutes 20 at 50 and 13 minutes at 60. Beat those and you're faster than the typical person who signs up for races at your age, which already puts you well ahead of most adults.
Track your mile against your age in The Weekly Combine
Typical mile times by age (recreational runners)
These are median mile paces for everyday runners in road races, by age and sex.
Men
30 to 34: 8:28
35 to 39: 8:42
40 to 44: 9:02
45 to 49: 9:27
50 to 54: 9:57
55 to 59: 10:33
60 to 64: 11:19
65 to 69: 12:08
Women
30 to 34: 9:45
35 to 39: 10:03
40 to 44: 10:21
45 to 49: 10:47
50 to 54: 11:22
55 to 59: 12:04
60 to 64: 12:58
65 to 69: 13:57
Estimated from 5K race results of recreational runners. A one-mile all-out effort is usually a little faster than 5K pace.
So what's a "good" mile time?
It depends on where you're starting:
If you can walk a mile in under 15 minutes, you have a solid base. A brisk walk is a real fitness test too.
If you can jog a mile without stopping, you're ahead of many adults your age. Time doesn't matter yet.
If you can match the times above, you're right in line with people who race for fun.
If you're a minute or more faster, you're genuinely fit for your age.
Under 7 minutes after 40 is excellent. Under 6 is rare air.
The most useful number isn't someone else's, though. It's your own mile from last month.
How much slower do you get with age?
Looking at the times above, typical runners lose about 15 to 30 seconds per mile every five years through their 40s, and a bit more each year after that. That's real, but it's slow, and training can more than cancel it out. Plenty of 50-year-olds who start running are faster than they were at 35.
How to test your mile
Use a track (four laps on a standard track is about a mile), a treadmill at 1% incline, or a GPS watch on a flat route.
Warm up with five to ten minutes of easy jogging or walking.
Run at a hard but steady effort. Don't sprint the first lap.
Record your time and how you felt.
Re-test every few weeks on the same route.
How to run a faster mile after 40
Run more, mostly easy. Three short easy runs a week builds your engine more than one hard one.
Add one faster session. Try 4 to 6 rounds of 400 meters (one lap) at your goal mile pace, with a 2-minute walk between.
Strength train. Stronger legs and hips mean better running form and fewer injuries.
Be patient with tendons. Your lungs improve faster than your Achilles and knees adapt. Add mileage slowly.
How the mile fits into your Athletic Age
The mile is one of the endurance benchmarks in The Weekly Combine, and endurance is one of the four pillars of your Athletic Age.
You don't have to be a runner to do well. Every week you get four benchmarks, one each for strength, power, endurance and mobility, with targets set for your age and sex, and your best result of the week counts. So if your Tuesday mile felt slow, take another shot on Thursday. Then compare with your crew. A 52-year-old with a 9-minute mile can beat a 35-year-old on Athletic Age, and that's a fun group chat.
Download The Weekly Combine free on the App Store
FAQ
What is a good mile time for a 40-year-old?
About 9 minutes for men and 10 minutes 20 seconds for women matches the typical recreational runner. Under 8 minutes for men or 9 for women is very good.
What is a good mile time for a 50-year-old woman?
About 11 to 11.5 minutes is typical for recreational runners. Under 10 minutes is very good.
What's the average mile time for a 60-year-old man?
Around 11 to 11.5 minutes for men who run in races. Walking a mile in under 15 minutes is a solid result for anyone over 60.
Is walking a mile a good fitness test?
Yes. Brisk walking time is a real measure of endurance, especially if you're just getting started or coming back from an injury.
Lace up
Go run (or walk) a mile this week. Then see how your endurance stacks up in your Athletic Age.