Is an 8 minute mile good? See how 8:00 compares by age, sex, and experience, what it means for 5K and 10K times, and how to get faster.
Medical disclaimer: The training information in this article is for educational purposes only and does not constitute medical advice. Consult a licensed healthcare provider or sports medicine professional before beginning any new training program, particularly if you have a pre-existing health condition, injury history, or have been inactive for an extended period.
Is an 8 minute mile good?
Yes. An 8-minute mile is a good pace for most adults. It works out to 7.5 mph and a 24:51 5K, which beats the average 5K finish time for every age group of men and women in RunRepeat's U.S. race data, where the averages were 35:22 for men and 41:21 for women.
An 8-minute mile is 7.5 mph on a treadmill and 4:58 per kilometer. It is also faster than the median (50th percentile) 5K finisher in the same data, 31:18 for men and 36:24 for women, so it puts you well into the faster half of a typical race field. Running one mile at 8:00 is a very different ask from holding 8:00 for a 5K or longer, and the tables below show how that pace stacks up at each distance. Where does it sit next to slower paces? See our guides to a 9-minute mile and a 10-minute mile.
8 Minute Mile Benchmarks by Age and Sex
RunRepeat's U.S. 5K statistics list the average 5K finish time for every age group in 2018. A 5K at 8:00 per mile takes 24:51, and it beats every average below.
| Age group | Men: average 5K | 8:00 pace is faster by | Women: average 5K | 8:00 pace is faster by |
|---|---|---|---|---|
| Under 20 | 31:28 | 6:37 | 38:38 | 13:47 |
| 20–29 | 33:19 | 8:28 | 38:44 | 13:53 |
| 30–39 | 34:36 | 9:45 | 40:13 | 15:22 |
| 40–49 | 35:24 | 10:33 | 41:40 | 16:49 |
| 50–59 | 36:34 | 11:43 | 43:57 | 19:06 |
| 60 and over | 40:42 | 15:51 | 48:41 | 23:50 |
| All ages | 35:22 | 10:31 | 41:21 | 16:30 |
The 5K is the entry distance for most people who race, so its fields hold the most first-timers, and the averages above run slower than the pace of a runner who trains regularly. To see how your time compares with runners your exact age, use the age grade calculator.
At longer distances RunRepeat's State of Running report, built on 107.9 million race results from 1986 to 2018, puts the average half marathon pace at 9:07 per mile for men and 10:15 for women, and the average marathon pace at 10:49 for men and 11:58 for women. An 8:00 pace is faster than all four.
Where 8:00 sits by experience level
| Pace | mph | Experience level | 5K time |
|---|---|---|---|
| 7:00/mi | 8.6 | Competitive | 21:44 |
| 7:30/mi | 8.0 | Strong amateur | 23:18 |
| 8:00/mi | 7.5 | Solid recreational | 24:51 |
| 9:00/mi | 6.7 | Recreational | 27:58 |
| 10:00/mi | 6.0 | Recreational/beginner | 31:04 |
What an 8 Minute Mile Means for Race Distances
| Distance | Finish time at 8:00/mile |
|---|---|
| 1 mile | 8:00 |
| 5K (3.1 mi) | 24:51 |
| 5 miles | 40:00 |
| 10K (6.2 mi) | 49:43 |
| 10 miles | 1:20:00 |
| Half marathon (13.1 mi) | 1:44:52 |
| Marathon (26.2 mi) | 3:29:45 |
Times use the official race distances (5 km, 10 km, 21.0975 km and 42.195 km) with no slowdown for fatigue. Check a different pace in the pace calculator, or see every finish time in the half marathon pace chart and marathon pace chart.
How to Run a Faster Mile
- Build easy mileage first. Most weekly running should feel conversational. Our guide to training intensity and heart rate zones explains how to split easy and hard days.
- Add one interval session. Short repeats such as 400 meters (one lap of a track) at a hard but controlled effort, with equal rest, teach your legs to turn over faster.
- Add one tempo run. Comfortably hard running for 15 to 20 minutes raises the pace you can hold.
- Finish easy runs with strides. Four to six relaxed 20-second accelerations keep your form sharp without adding much fatigue.
- Pace the mile evenly. Aim for 2:00 per lap on a track. Starting the first lap fast is the most common way to miss 8:00.
The 8-week 5K training plan and 8-week 10K training plan build these workouts in week by week.
How to Train for an 8 Minute Mile
This sample structure is for a runner who currently runs a mile in 9:00 to 10:00 and runs three or four days a week. It is a starting point, not a promise, and how fast you improve depends on your history and how you recover.
- Weeks 1–2: Three easy runs of 20 to 30 minutes plus strides after two of them. Learn what 8:00 per mile feels like with a single mile time trial or a few relaxed 400-meter repeats.
- Weeks 3–4: Keep the easy runs. Replace one with an interval day of 4 to 6 repeats of 400 meters and a second easy day with a 10 to 15 minute tempo segment.
- Week 5: Repeat week 3 or 4, adding one repeat or 5 minutes of tempo, then keep the rest of the week easy.
- Week 6: Cut the volume, then run a timed mile on a track after a warm-up and strides. If you miss 8:00, run the same plan for another block.
Add rest days as you need them, and stop and see a doctor if you feel pain that changes how you run.
Running an 8 Minute Mile in Florida
Heat and humidity slow most runners, so an 8:00 pace on a cool January morning can feel like a much harder effort in a Florida August. As general guidance, run your fastest workouts early in the day, go by effort rather than the watch on hot days, and save time trials for cooler months. See the guide to running in Florida heat for month-by-month advice. When you are ready to test your pace, pick a race from the Florida 5K calendar.
Sources: RunRepeat, The U.S. 5K Stats Page (average and 50th percentile 5K finish times, 2018); RunRepeat, The State of Running 2019 (average half marathon and marathon paces, 107.9 million results, 1986–2018). Finish times at 8:00 per mile and the gaps in the table are calculated from official race distances.
Featured image generated with Google Flow.
Frequently Asked Questions
Is an 8 minute mile good for a beginner? expand_more
Yes. Holding 8:00 per mile for a full 5K gives a 24:51 finish, which beats the average 5K time for every age group of men and women in RunRepeat's U.S. race data. Many new runners work up to it over several months.
Is an 8 minute mile good for a high school student? expand_more
For most high school students, yes. Runners under 20 averaged 31:28 (men) and 38:38 (women) for a 5K in RunRepeat's 2018 data, so 24:51 is well ahead. Team standards vary, so compare with your own program's times.
How fast is an 8 minute mile in mph? expand_more
An 8-minute mile is 7.5 mph. On a treadmill, a speed setting of 7.5 runs a mile in exactly 8:00.
What is an 8 minute mile in kilometers? expand_more
An 8-minute mile is about 4:58 per kilometer, or roughly 12.1 kilometers per hour.