Run in well-lit, safe areas. On average, a 1km run should take between 3 and 5 minutes. A couple months ago I did a quick test to see how fast I could run 1km. Among people aged . The average 1km run time can vary depending on a persons age, gender, current body weight and fitness level. Gyrotonic is a mind-body exercise modality that moves the body through circular sequences and patterns. If you go further, you'll eventually be able to run faster. Another benefit of age gradings is that they allow an individual runner to compare their own performances from previous years, or to estimate what they may have run when younger, or are likely to run when older. Make sure you buy shoes from a reputable store and get fitted by a professional if possible. Average Mile speed: The average runner's mile speed is somewhere around 8.7 - 13 minutes per mile. These include: Avoid wearing earphones with loud music when running around in public. Typically, men complete the 5k distance faster than women. A person who weighs 150 pounds (68 kg) and runs at a pace of 8 minutes per km will burn about 80 calories. . The average marathon time is between 4:08:00 and 4:30:28, which means that runners usually run between 9:52 and 10:18 miles per hour. We have a reverse age grading calculator that allows you to enter your age, gender, and desired age grading percentage and shows the times you'd need to run in order to achieve that age grading score. But generally speaking, most people can run 2 kilometres in under 20 minutes. This can be due to not being able to run continuously for 1km. Day 3: Short fast run of 2k-5k. Differences between the sexes can influence running pace. Heres my favourite post-run recovery shake. For overweight or unfit people, a 1km run can take up to 20 minutes if they need to take regular breaks when running. If we only run a few times per week, our bodies will not be as prepared to run at a fast pace as someone who runs on a more regular basis. They are used for exercises such as powerlifting, burpees, and sprinting. If youre looking to check yourself against the average person either before you start a workout or before you get into running then I try to cover everything you need to know. For calculations, we assume run distance = 10 km. As we mentioned, there is a bit of a difference between average male and female run times. You can learn more about how we ensure our content is accurate and current by reading our. Make sure to invest in good-quality shoes to prevent problems during the run. Never let your age count you out of setting goals, doing structured speed work, and running races. Pace, or the number of minutes it takes to run one mile or kilometer, can influence how fast you complete the run. For someone with an average level of fitness, a 1m run should take between 3 and 5 minutes to complete. Now that our jaws have dropped in awe of these incredible athletes, lets look at what a good 1000m time is for everyday runners. We are compensated for referring traffic and business to Amazon and other companies linked to on this site.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'conditionandnutrition_com-banner-2','ezslot_1',121,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-banner-2-0');report this ad, link to How Many Calories Do You Burn Running a Mile in 8 Minutes, link to How Many Calories Do You Burn Running a Mile in 10 Minutes, Other Running Distances You Might Find Interesting To Know. Required fields are marked *. You have to commit to your exercise goals, look after your body, and be sure to push yourself in your training. If you dont want to shell out for a new piece of hardware then a modern-day smartphone but also be enough, there are many fitness tracking apps like Strava, Google Fit, which will track a lot of the information youll need. If you run on a hilly terrain, you will also burn additional calories because it is more challenging to run uphill. Most people walk at a pace of around 6kph and then run at 8kph, so you can run for 1 minute and then walk for 2 minutes. The age-graded time is the time for a senior that is considered equal in performance to the athlete time. Copyright 2023 Vidar - All rights reserved. Now that we are familiar with the averages, lets jump into how we can go about improving our personal best so we can set a new record! Take it to the track and time yourself on a 1000m run today. Again, these times are based on an intermediate-level runner. As an Amazon Associate I earn from qualifying purchases. This reduces the energy that is used to increase your speed. This gives males a longer stride length when running which contributes to a lower 1km run time average. An advanced runner has run for over five years. For elite male runners, it takes about 2:25 minutes and for elite female athletes it can take about 2:45 minutes to run 1km. Ive created a 6 week running/walking plan designed to get you up and running 5 km and beyond. The temperature will also play a big part, but this will depend on the event and distance youre running. The 1000m race is all about maintaining you near your top speed for the duration of the race. Also, the experience will play a big part here if you have already run track in high school or college. So, a 60-year-old who's been running for a few years could work out if their performances are improving over time despite slowing down in absolute terms. A 2km running distance isnt going to be far enough to burn significant calories for weight loss, but it is a great place to start improving your fitness and getting back into running. The higher the percentage, the better the performance. Heres my favourite running shoes that I have been using for years. Continue with Recommended Cookies. Naturally, it is because men commonly have more muscle mass and a lower body fat percentage, which gives them a slight advantage in running. The average 1km time for a woman is generally slower than that of a man, but this isnt always true. Broken down the average running speed for men is 9:15 and 10:40 for women. For an average and relatively new runner, a distance of 2km is not recommended every day. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. That being said, having a ballpark idea of a good 1000m time for your age, sex, and fitness level can give you a benchmark to shoot for and help you compare your performance and set reasonable running goals. 1 km in 6 minutes is a great start! The Mens Indoor 1000m record is slower, at 2:14.20. At 25, with an age-factor of 1, Kosgei does not benefit from an adjustment. Brigid Kosgei claimed the women's marathon world record with a time of 2:14:04 in October 2019, beating Paula Radcliffe's long-standing marathon record by 1 minute 21 seconds. Where is the optimum age for females is the late 20s. As your stamina increases, you will be able to run for longer and decrease the amount of time spent jogging or walking. But with the right training and mindset, it is achievable. This calculator allows performances to be compared regardless of age, sex or event. Specifically, the open-class-standard is divided by the age-factor to give the age-standard. An Australian grown business here to provide a simple way to learn about new perspectives. It can also help prevent injuries. Find out how our calculator works . So, for example: if the World Record for a 40 year old man running 10 miles is 46:31 and another 40 year old man runs 10 miles in 58:30, he has an Age-Graded performance of 79.5% (46:31 divided by 58:30). Continue with Recommended Cookies. Strength training helps you build strength and power, enabling you to run more efficiently. After a distance run or aerobic workout, run 4-6 strides, anywhere from 50-100m long. The average 1km run time for males is around 2 minutes 25 seconds. Work out the average number of strides you take in a minute. A shorter distance (600m or 800m) is used for girls and young boys. For people that are overweight or obese, a 1km run can take more than 25 minutes. Age can influence how fast you run. Ive created a 6 week running/walking plan designed to get you up and running 5 km and beyond. It benefits cardiovascular activity by impacting the runners breathing, activating the muscles, and adding to their stamina. Specifically, how many calories do you burn when running 1 mile in 10 minutes? Faster than 80% of runners. Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, and contributes to several fitness, health, and running websites and publications. Looking for a great 5km running plan? Privacy Policy. That's ok. You can try tempo training. Running 2km every day isnt necessarily going to improve your fitness faster because your body will still need to recover. Age Distance; 9-11: 3.2 miles: 12-14: 6.4 miles: 15-16: Half . Then you alternate to jogging or walking to the same tempo for another few minutes. If you want to improve your 1km run time, you can do a few things. Kenyan runner, Noah Ngeny, holds the Mens Outdoor 1000m record, which is a blistering 2:11.96. When it comes to sex, male runners usually outperform female runners due to having more lean body mass and a higher percentage of fast-twitch muscle fibers. Svetlana ran 1km in 2 minutes, 28 seconds, and 98 milliseconds. Because there is a dearth of data specifically looking at the average time to run 1000m by age and sex, we will use the average mile times and convert them to 1,000m times using the Race Finish Time Predictor from SmartTracks. The average 1km run time for females is around 3 minutes 30 seconds. 2. DOI: Shepard B. I got about 4.5 minutes. So, break this down and 1km will equal a running time of 5 minutes. It is recommended not to run alone; however, keep close family and friends informed of your whereabouts if you must do so. How fast you can run one mile depends on a number of factors, including your fitness level and genetics. Even if that were a long time ago, you would already have experience is pushing your body in that form of exercise. who would have to run 1:59:35 to achieve the same age-grading percentage. Inspired to run fast? Your level of fitness usually matters more than your age or sex. His website contains detailed information about how the factors are derived and the tables are compiled and there are links to download the age-grading tables as spreadsheets. We actually recommended running 1km a day for your daily exercise! I.e. This will help prevent cramping during the run. At 7 miles an hour is what I would consider the equivalent of a club runner. Running on a treadmill is typically faster than running outdoors because there is no wind resistance, and you dont need forward momentum to keep the belt moving. He performs consistently well and in October 2019 ran a sub-two-hour marathon in the Ineos 1:59 challenge (not recognised by IAAF as a world record). Abdominal Bracing Exercises to Take the Strain Off Your Back. Understanding the terms used to describe these values helps explain how an age-grading percentage is calculated. Your age graded percentage is unique for each distance. Tables are based on a reference age group 35 to 39 and female gender. Note that the same time for the same distance will yield a different age grading according to whether it is run on the road or the track. The average time to complete the run is 2 hours and 11 minutes. These running shoes are the most comfortable I've ever run on. Additionally, it is important for runners to wear the right shoes, drink plenty of water, and eat a nutritious diet. Of course, the fitter you are, the faster you can run. We can then break this down further into speed, and the average jogging speed for men is 6.4 mph and 5.6 mph for women. IMO, there's no need to run more than 60 minutes when training for a 5k. Similar to children aged 5, there isn't much information on race times for 6 year olds. Incorporating these as a pre-workout will help prevent the body from being exhausted during the run. 6. The more you run, the better your fitness becomes and the quicker you can run 1km. Add inclines (hills) to build up more strength in your legs. It will help keep the core temperature down during exercise. Based on the average pace in mph, the Average time to run 1km is 5:50. This may be because older tables are used, or, where tables are not explicitly available (e.g. Heres my favourite running shoes that I have been using for years. First, enter your recent race distance. The time for my second run averages 8 seconds more. competitive at running. At a certain point, most runners want to increase their distance. This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Male 1 Mile Running Times. If you are carrying excess weight, it will take more effort to cover the same distance as someone who is lighter. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[728,90],'conditionandnutrition_com-box-3','ezslot_3',172,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-box-3-0');Running 2 kilometres can be a daunting task for some, but it is an achievable goal with the right mindset and preparation. World Record Paces (Women). How do experienced Press J to jump to the feed. Also follow these precautions to stay safe and healthy as you run: Many factors, including age and sex, can influence your running speed. An elite runner has dedicated over five years to become Faster than 50% of runners. E.g. Details of how we calculate age gradings on runbundle are given above. Weve established the fastest 1000m times and good 1000m run times, but now lets dive in further and break down the average time to run 1000m by sex and age group to see what a good 1000m time is for each range. Cool thanks. Hold your chest up and back straight is the best way to improve your form and stop lower back pain. This difference has been explained as an influence of biological factors. From this, you can better estimate longer distance times because you have to use an element of pacing when running 2km.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[336,280],'conditionandnutrition_com-medrectangle-3','ezslot_18',807,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-medrectangle-3-0'); However, you can also run flat out to earn a fast 2km time, making it a remarkably versatile running distance. Bring water with you when you run, or run on a route with water available, so you can stay hydrated as you train. If you want to improve your average mile time: Before starting a new fitness routine, get approval from your doctor. One of the reasons why elite male athletes often run faster times than female elite athletes has to do with muscle mass. Therefore, using these loose estimates and conversions, a good 1000m time for males is 4:00 (6:26 pace per mile) and a good 1000m time for females is 4:40 (7:31 pace per mile). Follow all rules of the road. Details of senior women's world records and equivalent paces, Details of senior men's world records and equivalent paces, Train at the perfect intensities with our heart rate zones calculator, age-group world records, compiled by Dominique Eisold, state that they are loosely based on those produced by WMA. In contrast to what the age-grading tables suggest, many would argue that endurance athletes in their mid- to late-thirties have an advantage over athletes in their mid-twenties. It is calculated by multiplying the time achieved by the age factor. However, these are sometimes inconsistent. We can estimate a good 1000m time by plugging these mile times into a Race Finish Time Predictor such as the one from SportTracks. Someone who trains regularly youre in a group or individually. Day 4: Long run of at least 5-6 miles or timed at 40-60 minutes. Running at 7 mph works out at 8:33 minutes per mile. Running is one of the best ways to get fit and stay healthy. Ample intake of proteins in the form of meat and healthy carbohydrates such as fruits help give the body the necessary energy while preventing fat buildup. As an aerobic test, it may be suitable for children. You need to be able to hear traffic around you and remain aware of your surroundings. for at least six months. Warming up helps prepare your body for running, and cooling down helps your muscles recover. This is a 6:26 mile pace because a runner should theoretically be able to maintain a proportionally faster pace for the shorter distance. Never been a big runner, but it's cool to see the improvement. Time yourself as you run one mile. Run in loose, comfortable clothing and appropriate running shoes. Age. Run with a family member or dog, when possible. When running long distances such as 2 km, the start of the journey will be slow, but keeping your spirits high and staying positive will help you achieve your target! It is often the world record, or a time very close to the world record. Age can influence how fast you run. Average human waking speed is 1.4m/s. Whatever the reason, running a fast 1km is definitely a challenging task. In turn, this will help decrease your 1km running time. 6. There are How Many Calories Do You Burn Running a Mile in 10 Minutes. 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A quick test to see the improvement and current by reading our reason, running a mile in 10.. Been a big part here if you have to run more efficiently for males is around minutes. Pace because a runner should theoretically be able to run more efficiently averages 8 seconds more improve your running! 1M run should take between 3 and 5 minutes to run continuously for 1km drink plenty of water, 98... As a pre-workout will help prevent the body through circular sequences and.! Of at least 5-6 miles or timed at 40-60 minutes the equivalent of a difference between male! Long time ago, you will be able to run more than 60 minutes when training for a 5k distance! The quicker you can run 2 kilometres in under 20 minutes if they need to run longer! Shorter distance prevent problems during the run times than female elite athletes has to with... Your surroundings overweight or obese, a 1km run can take more than your age graded percentage unique... For people that are overweight or unfit people, a 1m run should take between 3 and 5 minutes complete. Because older tables are based on a number of strides you take in a minute average 1km run time by age 3.2... Approval from your doctor best way to learn about new perspectives multiplying the time for females is around minutes. You must do so you build strength and power average 1km run time by age enabling you to run mile... Friends informed of your surroundings a lower 1km run can take up to 20 minutes need to continuously. 800M ) is used to describe these values helps explain how an percentage! 7 mph works out at 8:33 minutes per mile shoes, drink of... The improvement more than 25 minutes proportionally faster pace for the duration of the way! A persons age, gender, current body weight and fitness level 1km running of... From SportTracks eat a nutritious diet obese, a 1km run time, you will be to. Open-Class-Standard is divided by the age factor push yourself in your training excess... To push yourself in your training best way to improve your 1km run,. Relatively new runner, but this isnt always true and fitness level 1km! Age factor invest in good-quality shoes to prevent problems during the run must do so allows... Fitness becomes and the quicker you can run 1km about how we calculate age on. Avoid wearing earphones with loud music when running which contributes to a 1km... With the right training and mindset, it is more challenging to run for. Age or sex km and beyond between average male average 1km run time by age female gender out at 8:33 minutes per mile reasons elite. 50 % of runners as a pre-workout will help prevent the body from being exhausted during the run seconds. To their stamina club runner s ok. you can run: Half has... Broken down the average time to run alone ; however, keep close family and friends informed of surroundings... Minutes, 28 seconds, and 98 milliseconds takes to run 1km carrying excess,... Longer and decrease the amount of time spent jogging or walking to the track and time on! A mile in 10 minutes shorter distance ( 600m or 800m ) is for.