1-Mile Run Standards
How does your 1-mile run stack up? These are the beginner / novice / experienced / intermediate / advanced / elite tiers (lower is faster), by sex.
| Tier | Male | Female |
|---|---|---|
| Beginner | 9:05 | 10:20 |
| Novice | 7:35 | 8:40 |
| Experienced | 6:30 | 7:35 |
| Intermediate | 6:10 | 7:15 |
| Advanced | 5:30 | 6:35 |
| Elite | 5:00 | 6:00 |
These are Take Point Fitness's own standards, checked against openly licensed research or public test tables where one exists. Each tier is a point on the 0–100 score (50 / 60 / 70 / 80 / 90 / 100), not a population percentile.
Counts toward the HABS score of: Gym-Goer · Hybrid Athlete · CrossFit · HYROX
How to improve your 1-Mile Run
- Mix easy aerobic volume (zone 2) with a weekly interval session at goal pace.
- Build the aerobic base first; speed work sharpens it later.
- Consistency beats heroics — 3–5 sessions a week, mostly easy.
FAQ
What is a good 1-Mile Run?
"Experienced" is the middle of Take Point Fitness's six tiers and a solid 1-Mile Run for a trained athlete — see the table above for the exact figure for your sex. "Advanced" is a high standard, and "Elite" is our top tier. These are our own standards, not population percentiles.
How is the 1-Mile Run scored?
Your result is placed on a 0–100 curve anchored at the beginner / novice / experienced / intermediate / advanced / elite tiers, adjusted for sex. A faster time scores higher.
How can I improve my 1-Mile Run?
Mix easy aerobic volume (zone 2) with a weekly interval session at goal pace. Build the aerobic base first; speed work sharpens it later. Consistency beats heroics — 3–5 sessions a week, mostly easy.
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