For an intermediate runner, the average time to run 4 mile is 29:55 for men and 35:32 for women.
A good 4 mile time is 29:55 for men and 35:32 for women. This is the average 4 mile time across all ages. Compare your 4 mile time by age and ability below.
For an intermediate runner, the average time to run 4 mile is 29:55 for men and 35:32 for women.
| Running Level | Male | Female |
|---|---|---|
| Beginner | 40:22 | 48:04 |
| Novice | 34:41 | 41:17 |
| Intermediate | 29:55 | 35:32 |
| Advanced | 26:02 | 30:51 |
| Elite | 22:59 | 27:08 |
| Best | - | 19:14 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Running Level | Male | Female |
|---|---|---|
| Beginner | 06:16 | 07:28 |
| Novice | 05:23 | 06:25 |
| Intermediate | 04:39 | 05:31 |
| Advanced | 04:03 | 04:47 |
| Elite | 03:34 | 04:13 |
| Best | - | 02:59 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Running Level | Male | Female |
|---|---|---|
| Beginner | 10:05 | 12:01 |
| Novice | 08:40 | 10:19 |
| Intermediate | 07:29 | 08:53 |
| Advanced | 06:31 | 07:43 |
| Elite | 05:45 | 06:47 |
| Best | - | 04:48 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
A good 4 mile time is 29:55 for men. This is the average time across all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 52:49 | 45:23 | 39:09 | 34:05 | 30:05 |
| 15 | 42:45 | 36:44 | 31:41 | 27:35 | 24:21 |
| 20 | 40:22 | 34:41 | 29:55 | 26:02 | 22:59 |
| 25 | 40:22 | 34:41 | 29:55 | 26:02 | 22:59 |
| 30 | 40:33 | 34:51 | 30:03 | 26:10 | 23:06 |
| 35 | 41:12 | 35:25 | 30:32 | 26:35 | 23:28 |
| 40 | 42:22 | 36:25 | 31:24 | 27:20 | 24:08 |
| 45 | 43:57 | 37:47 | 32:35 | 28:22 | 25:02 |
| 50 | 45:43 | 39:17 | 33:53 | 29:29 | 26:02 |
| 55 | 47:36 | 40:55 | 35:17 | 30:43 | 27:07 |
| 60 | 49:40 | 42:41 | 36:48 | 32:02 | 28:17 |
| 65 | 51:55 | 44:37 | 38:28 | 33:30 | 29:34 |
| 70 | 54:28 | 46:48 | 40:22 | 35:08 | 31:01 |
| 75 | 57:58 | 49:49 | 42:58 | 37:24 | 33:01 |
| 80 | 01:04:09 | 55:08 | 47:33 | 41:24 | 36:33 |
| 85 | 01:14:49 | 01:04:18 | 55:27 | 48:16 | 42:37 |
| 90 | 01:34:18 | 01:21:03 | 01:09:53 | 01:00:51 | 53:43 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 08:12 | 07:03 | 06:05 | 05:18 | 04:40 |
| 15 | 06:38 | 05:42 | 04:55 | 04:17 | 03:47 |
| 20 | 06:16 | 05:23 | 04:39 | 04:03 | 03:34 |
| 25 | 06:16 | 05:23 | 04:39 | 04:03 | 03:34 |
| 30 | 06:18 | 05:25 | 04:40 | 04:04 | 03:35 |
| 35 | 06:24 | 05:30 | 04:45 | 04:08 | 03:39 |
| 40 | 06:35 | 05:39 | 04:53 | 04:15 | 03:45 |
| 45 | 06:50 | 05:52 | 05:04 | 04:24 | 03:53 |
| 50 | 07:06 | 06:06 | 05:16 | 04:35 | 04:03 |
| 55 | 07:24 | 06:21 | 05:29 | 04:46 | 04:13 |
| 60 | 07:43 | 06:38 | 05:43 | 04:59 | 04:24 |
| 65 | 08:04 | 06:56 | 05:59 | 05:12 | 04:36 |
| 70 | 08:28 | 07:16 | 06:16 | 05:27 | 04:49 |
| 75 | 09:00 | 07:44 | 06:40 | 05:49 | 05:08 |
| 80 | 09:58 | 08:34 | 07:23 | 06:26 | 05:41 |
| 85 | 11:37 | 09:59 | 08:37 | 07:30 | 06:37 |
| 90 | 14:39 | 12:35 | 10:51 | 09:27 | 08:21 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 13:12 | 11:21 | 09:47 | 08:31 | 07:31 |
| 15 | 10:41 | 09:11 | 07:55 | 06:54 | 06:05 |
| 20 | 10:05 | 08:40 | 07:29 | 06:31 | 05:45 |
| 25 | 10:05 | 08:40 | 07:29 | 06:31 | 05:45 |
| 30 | 10:08 | 08:43 | 07:31 | 06:32 | 05:47 |
| 35 | 10:18 | 08:51 | 07:38 | 06:39 | 05:52 |
| 40 | 10:36 | 09:06 | 07:51 | 06:50 | 06:02 |
| 45 | 10:59 | 09:27 | 08:09 | 07:05 | 06:16 |
| 50 | 11:26 | 09:49 | 08:28 | 07:22 | 06:31 |
| 55 | 11:54 | 10:14 | 08:49 | 07:41 | 06:47 |
| 60 | 12:25 | 10:40 | 09:12 | 08:01 | 07:04 |
| 65 | 12:59 | 11:09 | 09:37 | 08:22 | 07:24 |
| 70 | 13:37 | 11:42 | 10:05 | 08:47 | 07:45 |
| 75 | 14:30 | 12:27 | 10:44 | 09:21 | 08:15 |
| 80 | 16:02 | 13:47 | 11:53 | 10:21 | 09:08 |
| 85 | 18:42 | 16:04 | 13:52 | 12:04 | 10:39 |
| 90 | 23:35 | 20:16 | 17:28 | 15:13 | 13:26 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
A good 4 mile time is 35:32 for women. This is the average time across all ages. The fastest 4 mile time is 19:14 for women.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 59:12 | 50:52 | 43:47 | 38:00 | 33:25 |
| 15 | 52:16 | 44:54 | 38:39 | 33:32 | 29:30 |
| 20 | 48:14 | 41:27 | 35:40 | 30:57 | 27:14 |
| 25 | 48:07 | 41:20 | 35:34 | 30:52 | 27:09 |
| 30 | 49:00 | 42:05 | 36:14 | 31:26 | 27:39 |
| 35 | 50:22 | 43:17 | 37:15 | 32:20 | 28:26 |
| 40 | 52:01 | 44:41 | 38:28 | 33:23 | 29:21 |
| 45 | 53:50 | 46:15 | 39:48 | 34:33 | 30:23 |
| 50 | 55:52 | 48:00 | 41:19 | 35:51 | 31:32 |
| 55 | 58:04 | 49:53 | 42:56 | 37:16 | 32:46 |
| 60 | 01:00:28 | 51:57 | 44:43 | 38:48 | 34:08 |
| 65 | 01:03:32 | 54:35 | 46:59 | 40:46 | 35:51 |
| 70 | 01:07:52 | 58:18 | 50:11 | 43:33 | 38:18 |
| 75 | 01:14:12 | 01:03:45 | 54:52 | 47:37 | 41:53 |
| 80 | 01:23:34 | 01:11:48 | 01:01:48 | 53:38 | 47:10 |
| 85 | 01:38:00 | 01:24:12 | 01:12:28 | 01:02:54 | 55:19 |
| 90 | 02:02:06 | 01:44:54 | 01:30:18 | 01:18:22 | 01:08:55 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 09:12 | 07:54 | 06:48 | 05:54 | 05:11 |
| 15 | 08:07 | 06:58 | 06:00 | 05:13 | 04:35 |
| 20 | 07:30 | 06:26 | 05:32 | 04:49 | 04:14 |
| 25 | 07:28 | 06:25 | 05:32 | 04:48 | 04:13 |
| 30 | 07:37 | 06:32 | 05:38 | 04:53 | 04:18 |
| 35 | 07:50 | 06:43 | 05:47 | 05:01 | 04:25 |
| 40 | 08:05 | 06:57 | 05:58 | 05:11 | 04:34 |
| 45 | 08:22 | 07:11 | 06:11 | 05:22 | 04:43 |
| 50 | 08:41 | 07:27 | 06:25 | 05:34 | 04:54 |
| 55 | 09:01 | 07:45 | 06:40 | 05:47 | 05:05 |
| 60 | 09:24 | 08:04 | 06:57 | 06:02 | 05:18 |
| 65 | 09:52 | 08:29 | 07:18 | 06:20 | 05:34 |
| 70 | 10:33 | 09:03 | 07:48 | 06:46 | 05:57 |
| 75 | 11:32 | 09:54 | 08:31 | 07:24 | 06:30 |
| 80 | 12:59 | 11:09 | 09:36 | 08:20 | 07:20 |
| 85 | 15:13 | 13:05 | 11:15 | 09:46 | 08:36 |
| 90 | 18:58 | 16:18 | 14:02 | 12:10 | 10:42 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 14:48 | 12:43 | 10:57 | 09:30 | 08:21 |
| 15 | 13:04 | 11:14 | 09:40 | 08:23 | 07:22 |
| 20 | 12:04 | 10:22 | 08:55 | 07:44 | 06:48 |
| 25 | 12:02 | 10:20 | 08:54 | 07:43 | 06:47 |
| 30 | 12:15 | 10:31 | 09:03 | 07:52 | 06:55 |
| 35 | 12:36 | 10:49 | 09:19 | 08:05 | 07:06 |
| 40 | 13:00 | 11:10 | 09:37 | 08:21 | 07:20 |
| 45 | 13:27 | 11:34 | 09:57 | 08:38 | 07:36 |
| 50 | 13:58 | 12:00 | 10:20 | 08:58 | 07:53 |
| 55 | 14:31 | 12:28 | 10:44 | 09:19 | 08:12 |
| 60 | 15:07 | 12:59 | 11:11 | 09:42 | 08:32 |
| 65 | 15:53 | 13:39 | 11:45 | 10:12 | 08:58 |
| 70 | 16:58 | 14:35 | 12:33 | 10:53 | 09:35 |
| 75 | 18:33 | 15:56 | 13:43 | 11:54 | 10:28 |
| 80 | 20:54 | 17:57 | 15:27 | 13:24 | 11:48 |
| 85 | 24:30 | 21:03 | 18:07 | 15:43 | 13:50 |
| 90 | 30:32 | 26:14 | 22:34 | 19:35 | 17:14 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
| Beginner | Faster than 5% of runners. |
|---|---|
| Novice | Faster than 20% of runners. |
| Intermediate | Faster than 50% of runners. |
| Advanced | Faster than 80% of runners. |
| Elite | Faster than 95% of runners. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Our 4 mile run time standards are based on results submitted by Running Level users. We will continue to update them as more community data becomes available. See our standards timeline.
| Community results | 28,666 |
|---|---|
| Community users | 17,704 |
| Data start | |
| Data cutoff | |
| Model generated |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
The old average finish time for 4 mile was 31:15 across all ages and genders, 29:22 for men (now 1.8% slower) and 34:02 for women (now 4.2% slower).
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 41:04 | 40:22 | -1.7% |
| Novice | 34:19 | 34:41 | +1.1% |
| Intermediate | 29:22 | 29:55 | +1.9% |
| Advanced | 25:44 | 26:02 | +1.2% |
| Elite | 23:04 | 22:59 | -0.3% |
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 46:15 | 48:04 | +3.9% |
| Novice | 39:18 | 41:17 | +5.0% |
| Intermediate | 34:02 | 35:32 | +4.4% |
| Advanced | 30:05 | 30:51 | +2.5% |
| Elite | 27:07 | 27:08 | 0.0% |
We created these previous standards on and last updated them (see archive.org).
| Record | Age Category | Name | Time | Date | Age | Source |
|---|---|---|---|---|---|---|
| Best | - | Viola Kibiwot | 19:14 | 13 Oct 2013 | - | W |
The Running Level Calculator can show your exact level of running performance at any age.