Sprints should be treated like plyometric exercises. Many schools open their tracks after school is over; summer is a great season to take advantage of your local track. These times are based upon an age range of 6 to 10 years old, with 10-year-olds averaging 5 minutes. Time Your Benchmark Mile In the basic training that the army provides, recruits are required to run a mile within 9 minutes. In order to finish a marathon in 4 hours, your average pace needs to be 9 min, 9.62 sec per mile, or 9:9.62 minutes per mile. However, average or casual runners will probably take 10 to 14 minutes per mile. The tables presented here "age-adjust" running times for runners in the 31-70 year old age groups, both male and female. A solid time for this 13.1-mile race is around two hours for both men and women. It’s easy like that. Girls running a half mile can complete the run at a time of between 55 minutes and 5 minutes, 54 seconds. Determining a good time for jogging a mile depends on several factors, including your age and physical condition. As your fitness and endurance improve, you'll be able to shave time off your pace. Then, every six weeks or so, try an all-out mile where you attempt to beat your previous time. A "good" mile time is under 6:00, at a 3:00 per half mile pace. I can do a half mile in 3 min and 39 seconds. You do your 1.5-mile run on a smooth, level surface with good traction, preferably a high-school or college track. Running 1.5 miles in 10 minutes isn't easy, even for longtime runners. Yes it is good. How good is my Age-Graded percentage? The final progression would be half-mile and mile interval sprints; however, these are reserved for more advanced runners. Running a half marathon takes a lot of practice and dedication, so an average time depends on how long the participant has been running and training for the event. See below for a breakdown of average Half Ironman times by Gender and by Age Group. When finished, keep walking for a few minutes to cool down. Slow: 60 to 79 steps per minute Medium: 80 to 99 steps per minute Brisk: 100 to 119 steps per minute Vigorous: 130+ steps per minute The researchers also defined 100 steps per minute as “moderate … A 10-minute mile is also good for beginners; the goal is to complete 3 miles in 30 minutes. Women in their 50s who run the mile in 10 minutes or less are considered to have "good" fitness levels. A half marathon is a challenging race that can take anywhere from one to four hours to complete. The simplest way to improve your mile time is to run the mile once or twice a week on top of your regularly scheduled training. On average it should take roughly 25 to 27 minutes to swim a mile in a pool. Determine what your pace was for your training run around the neighborhood or track. A good training plan can be the difference between finishing the race and giving up halfway through. The missing line will be calculated for you. On the Women’s side, this breaks down as a swim time of 40:39, a bike time of 3:10:44, and a run time of 2:13:06. You can time yourself old school with a stopwatch and a buddy, but an easier way would be to use the timer on your phone, or, if you have one, on your GPS/FitBit/Apple Watch. Broken down by discipline, on the Men’s side this works out to a swim time of 38:51, a bike time of 2:54:38, and a run time of 2:04:16. To adjust for hills, the flat equivalent length of the route should be used rather than the measured length. Men, typically, jog faster than women. Ten kilometers equals 6.2 miles, and well-trained runners can achieve a pace of approximately seven minutes per mile. You need to swim 36 lengths --18 laps -- in a 25-yard pool to complete a half-mile workout. Most tracks are 400 meters long, a little short of a quarter-mile, so you must move the finish line forward or the starting line back so you run 6 laps plus 46 feet. Here's how to prep for your first one-mile race and improve your mile time. A Half-Mile Swimming Workout. Like all the previous posts have mentioned, too many variables and running is too individualized to say what is a good mile for someone. You can also use our Age-Grading Calculator. Follow up with a few stretches. 4 times around a standard track = 1 mile. Swimmers can also work out in open water, tracking mileage either … All runs no matter what the distance - 1 mile, 2 mile, 3 miles, 1/4, 1/2 miles etc are to be done at your goal pace. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. I was researching this same question this morning because my 8th grade son ran 5:44 in a very competitive race where was was second in his grade for the meet, just a tenth of a second ahead of 3rd place. Take some … Male runners of the same age complete a mile run more quickly than girls, on average. my home page The tables use factors to adjust your time to a comparable performance by a 30-year old (open class) runner. If you're young and in top shape, a good time would be faster than if you're older and just trying to get in shape. The average mile time differs based on your level of fitness and experience. ... At 225 pounds, 3:21 half mile is pretty good. The faster your mile time is, the faster your 5K, 10K, half, or full marathon will be. Men's Age-Adjusted Running Tables Women's Age-Adjusted Running Tables Other Web Links. It’s the time of the athlete that came out the water bang in the middle of their AG on race day. Beginners should start with shorter distance sprints, anywhere from 50-200 yards. How Steps Per Minute Affect Mile Time. However, you can get there by working on your running technique and doing speedwork. To determine the average time it takes to swim a mile in a pool, I adjusted the data above to give us a more theoretical number to the average time it should take to swim a mile in a pool. Is this a good half mile time to try out for boys high school track? Good luck with your training. Work up to three miles of running for as long as you can at your goal pace. 12 years ago. Going by this standard, it is safe to say that 10 minutes is a good estimate of the average time, since recruits in the army are physically much stronger and agile. If so, it would take 12 minutes to run a mile and a half. Im a 24 Y/O female and my time is 11min 30 sec for a mile and a half. Example Calculation 2: How long will it take me to run a half marathon if my average pace is 10 minutes, 30 seconds per mile? My first half marathon was a 13:38 pace per mile, my best half … For the “Top 10%” I looked what time it took to break into in the Top 10% of athletes racing in your Age Group on that day. When running on a treadmill or using a GPS device or running app, you can measure your pace per mile and also see your average pace. Determine the distance you ran. For my academy test we had to run the mile and a half 13min 30sec or less!! Complete any two lines, such as Time and Distance, Time and Pace, or Distance and Pace. When I started running my only goal was to anything under a 15 min/mile. For distance, you can enter a number or select a popular distance from the drop down menu, including 5K, 10K, half marathon and marathon. Most people will run a mile between 8 and 10 minutes. This is your mile baseline time. These calculators are an easy and effective way to determine what a good 10k time is according to your age. Choose "Calculate Time" in the calculator above; Enter 13.1 miles for your distance Once you are better conditioned, incorporate longer distances like quarter-mile sprints. If a 10-minute mile seems out of reach, start with a 12-minute mile and then work downward. The average pace for a man is 5.57 minutes per kilometre, or 8.96 minutes per mile. That makes a mile and a half in 12 to 15 minutes. Pick up the pace. In 2018, The British Journal of Sports Medicine tracked the steps per minute of people walking at various speeds and arrived at the following ranges. In short, a good time for one person might be a poor time for another. I was also interested in what it takes to be a good specialist “distance” swimmer in the pool. mtnbikermk Some things you need to know – one lap around the track is 400 meters or ~1/4 mile. To cover the same distance in a 50-meter pool you'll need to do 16 lengths, or eight laps. For example, find out how fast your pace was for that 46-minute 5-mile training run. What is the average half marathon pace in the UK? The average time to run a mile is around 10 minutes. 9:22 is 6:14 a mile which is fast - now keep going a bit further, I came 3rd ina 10km race with an average speed of 6:04 a mile so if you can keep that speed up and improve a bit you arn't doing too bad at all Stop your watch or check your time at the end of the mile to the nearest second. As your score is a comparison with World Record times don't be … Record this time … If you don’t have a flat track, then run on the street without hills. You don’t have to map out your month in advance like marathoners do. Obviously, a 10-second quarter-mile car is the best solution, but you don’t know quarter-mile times of streetcars off the top of your head. 5K, 5 mile, 10K, 10 mile, half marathon, and marathon times for paces from 5:00 through 15:59 per mile. When you log runs in your Good Run Guide Log Book, you will be able to calculate an Age-Graded percentage for each run. The average walking speed of a human is 3 to 4 miles per hour, or 1 mile every 15 to 20 minutes. I would too suggest to you that you need to start running more and eating healthy. The Flat Equivalent Distance is shown on the Route Map page for any mapped route on the site. For a professional runner, a time under 1 hour and 12 minutes is considered excellent. Actually, that's a very good time. Anything under 15 minutes would still probably be considered good by average standards. Less are considered to have `` good '' fitness levels might be a poor for. 5 minutes, 54 seconds an age range of 6 to 10 years old, with averaging. 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