How fast you should be able to run a mile at every age — and what it means for you if you can’t
 Running a mile is one of the most popular ways to gauge cardiovascular fitness, and many fitness experts use it as a benchmark for overall health. While ideal mile times can vary widely based on factors like gender, genetics, and training history, there are general guidelines by age that offer a useful point of reference. Below, we break down what many experts consider “good” mile times for various age groups and discuss what it might mean if you’re falling short of these targets.
Mile Run Time Benchmarks by Age
Young Adults (20–29 years):
Men: Many fit young men can complete a mile in roughly 6:30–7:30 minutes. Women: For women in this age group, a typical range is around 7:30–8:30 minutes. These times reflect peak aerobic capacity and muscle strength, especially if you engage in regular cardiovascular training.
Adults (30–39 years):
Men: Ideal mile times might slow slightly, averaging between 6:50–7:50 minutes. Women: Women typically might run a mile in 7:50–8:50 minutes. Aging begins to influence muscle mass and aerobic capacity, though many individuals remain highly competitive if they continue to train.
Middle-Aged Adults (40–49 years):
Men: A good benchmark for men is around 7:00–8:00 minutes. Women: For women, mile times often fall in the 8:00–9:00 minutes range. At this stage, maintaining regular exercise is key to preventing declines in cardiovascular and muscular endurance.
Older Adults (50–59 years):
Men: Expected mile times might be around 7:30–8:30 minutes. Women: For women, the range could be 8:30–9:30 minutes. The gradual slowing is a normal part of aging, but a consistent fitness regimen can help maintain a strong performance.
Seniors (60+ years):
Men: A healthy older man might complete a mile in about 8:00–9:00 minutes. Women: A good target for women in this age group is approximately **9:00–10