4 Mile Run Times By Age And Ability

What is a good 4 mile run time?

A good 4 mile time is 31:15. This is the average 4 mile time across all ages and genders. The fastest 4 mile time is 16:43.

Male 4 Mile Running Times

A good 4 mile time for a man is 29:22. This is the average 4 mile time across men of all ages. The fastest 4 mile time ran by a man is 16:43.

Average 4 mile run time by age and ability

Finish Time
Pace (min/km)
Pace (min/mile)

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	49:08	41:04	35:09	30:48	27:36	20:00
15	42:31	35:32	30:25	26:39	23:53	17:19
20	41:04	34:19	29:22	25:44	23:04	16:43
25	41:04	34:19	29:22	25:44	23:04	16:43
30	41:04	34:19	29:22	25:44	23:04	16:43
35	41:35	34:45	29:45	26:04	23:21	16:56
40	43:01	35:57	30:46	26:58	24:10	17:31
45	44:42	37:22	31:58	28:01	25:06	18:12
50	46:31	38:53	33:17	29:09	26:08	18:56
55	48:30	40:32	34:41	30:24	27:14	19:45
60	50:38	42:19	36:13	31:44	28:27	20:37
65	52:59	44:17	37:54	33:13	29:46	21:34
70	55:39	46:31	39:48	34:53	31:15	22:39
75	59:40	49:52	42:40	37:24	33:31	24:17
80	01:05:54	55:04	47:08	41:18	37:01	26:50
85	01:15:42	01:03:16	54:09	47:27	42:31	30:49
90	01:32:01	01:16:54	01:05:49	57:40	51:41	37:28

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	07:38	06:23	05:28	04:47	04:17	03:06
15	06:36	05:31	04:43	04:08	03:43	02:41
20	06:23	05:20	04:34	04:00	03:35	02:36
25	06:23	05:20	04:34	04:00	03:35	02:36
30	06:23	05:20	04:34	04:00	03:35	02:36
35	06:28	05:24	04:37	04:03	03:38	02:38
40	06:41	05:35	04:47	04:11	03:45	02:43
45	06:57	05:48	04:58	04:21	03:54	02:50
50	07:14	06:02	05:10	04:32	04:04	02:57
55	07:32	06:18	05:23	04:43	04:14	03:04
60	07:52	06:34	05:38	04:56	04:25	03:12
65	08:14	06:53	05:53	05:10	04:37	03:21
70	08:39	07:14	06:11	05:25	04:51	03:31
75	09:16	07:45	06:38	05:49	05:12	03:46
80	10:14	08:33	07:19	06:25	05:45	04:10
85	11:46	09:50	08:25	07:22	06:36	04:47
90	14:18	11:57	10:13	08:58	08:02	05:49

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	12:17	10:16	08:47	07:42	06:54	05:00
15	10:38	08:53	07:36	06:40	05:58	04:20
20	10:16	08:35	07:21	06:26	05:46	04:11
25	10:16	08:35	07:21	06:26	05:46	04:11
30	10:16	08:35	07:21	06:26	05:46	04:11
35	10:24	08:41	07:26	06:31	05:50	04:14
40	10:45	08:59	07:42	06:44	06:02	04:23
45	11:11	09:20	08:00	07:00	06:17	04:33
50	11:38	09:43	08:19	07:17	06:32	04:44
55	12:07	10:08	08:40	07:36	06:49	04:56
60	12:40	10:35	09:03	07:56	07:07	05:09
65	13:15	11:04	09:28	08:18	07:26	05:24
70	13:55	11:38	09:57	08:43	07:49	05:40
75	14:55	12:28	10:40	09:21	08:23	06:04
80	16:28	13:46	11:47	10:20	09:15	06:42
85	18:56	15:49	13:32	11:52	10:38	07:42
90	23:00	19:14	16:27	14:25	12:55	09:22

Female 4 Mile Running Times

A good 4 mile time for a woman is 34:02. This is the average 4 mile time across women of all ages. The fastest 4 mile time ran by a woman is 19:00.

Average 4 mile run time by age and ability

Finish Time
Pace (min/km)
Pace (min/mile)

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	54:27	46:17	40:05	35:25	31:56	22:22
15	48:35	41:17	35:45	31:36	28:29	19:57
20	46:15	39:18	34:02	30:05	27:07	19:00
25	46:15	39:18	34:02	30:05	27:07	19:00
30	46:16	39:19	34:03	30:05	27:07	19:00
35	46:40	39:40	34:21	30:21	27:22	19:10
40	47:42	40:33	35:07	31:02	27:58	19:36
45	49:26	42:01	36:23	32:09	28:59	20:19
50	52:00	44:11	38:16	33:49	30:29	21:22
55	55:01	46:46	40:30	35:47	32:15	22:36
60	58:25	49:39	43:00	38:00	34:15	24:00
65	01:02:17	52:56	45:50	40:30	36:31	25:35
70	01:06:40	56:40	49:04	43:22	39:05	27:23
75	01:11:44	01:00:58	52:48	46:39	42:04	29:28
80	01:18:04	01:06:21	57:28	50:47	45:46	32:04
85	01:28:53	01:15:33	01:05:25	57:49	52:07	36:31
90	01:48:28	01:32:11	01:19:50	01:10:33	01:03:36	44:34

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	08:28	07:11	06:14	05:30	04:58	03:29
15	07:33	06:25	05:33	04:54	04:25	03:06
20	07:11	06:06	05:17	04:40	04:13	02:57
25	07:11	06:06	05:17	04:40	04:13	02:57
30	07:11	06:06	05:17	04:40	04:13	02:57
35	07:15	06:10	05:20	04:43	04:15	02:59
40	07:25	06:18	05:27	04:49	04:21	03:03
45	07:41	06:32	05:39	05:00	04:30	03:09
50	08:05	06:52	05:57	05:15	04:44	03:19
55	08:33	07:16	06:17	05:34	05:01	03:31
60	09:05	07:43	06:41	05:54	05:19	03:44
65	09:40	08:13	07:07	06:18	05:40	03:58
70	10:21	08:48	07:37	06:44	06:04	04:15
75	11:09	09:28	08:12	07:15	06:32	04:35
80	12:08	10:18	08:56	07:53	07:07	04:59
85	13:48	11:44	10:10	08:59	08:06	05:40
90	16:51	14:19	12:24	10:57	09:53	06:55

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	13:37	11:34	10:01	08:51	07:59	05:36
15	12:09	10:19	08:56	07:54	07:07	04:59
20	11:34	09:50	08:31	07:31	06:47	04:45
25	11:34	09:50	08:31	07:31	06:47	04:45
30	11:34	09:50	08:31	07:31	06:47	04:45
35	11:40	09:55	08:35	07:35	06:50	04:48
40	11:56	10:08	08:47	07:45	07:00	04:54
45	12:22	10:30	09:06	08:02	07:15	05:05
50	13:00	11:03	09:34	08:27	07:37	05:20
55	13:45	11:41	10:07	08:57	08:04	05:39
60	14:36	12:25	10:45	09:30	08:34	06:00
65	15:34	13:14	11:28	10:08	09:08	06:24
70	16:40	14:10	12:16	10:50	09:46	06:51
75	17:56	15:15	13:12	11:40	10:31	07:22
80	19:31	16:35	14:22	12:42	11:27	08:01
85	22:13	18:53	16:21	14:27	13:02	09:08
90	27:07	23:03	19:57	17:38	15:54	11:08

What do the running abilities mean?

Beginner	Faster than 5% of runners. A beginner runner has started running and has run for at least a month.
Novice	Faster than 20% of runners. A novice runner has run regularly for at least six months.
Intermediate	Faster than 50% of runners. An intermediate runner has run regularly for at least two years.
Advanced	Faster than 80% of runners. An advanced runner has run for over five years.
Elite	Faster than 95% of runners. An elite runner has dedicated over five years to become competitive at running.

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4 Mile Run Times

Running Standards By Age And Ability

What is a good 4 mile run time?

Male 4 Mile Running Times

Average 4 mile run time by age and ability

Female 4 Mile Running Times

Average 4 mile run time by age and ability

What do the running abilities mean?

More Distances

Rate Your Run

The Running Level Calculator can show your exact level of running performance at any age.