Is a 9-minute mile A Good Score? A 4-Week Training Program To Get The Most Effective Results

One of the best methods for new runners to track their running performance is to measure the time they run a mile. What is a 9-minute mile suitable for novices? What are the best tips to run an entire mile in just 9 minutes? Find out whether this is a feasible mile speed depending on your current fitness level and everything else you’ll must be aware of.

A 9-minute mile is an impressive outcome for an average person in good physical condition. The majority of beginners can complete one mile in a 12 to 15 minutes. However experienced runners who have committed to consistent training may be able to run the distance within 9 to 10 minutes.

Comparing 9 Minute Mile Times For Runners By Gender

What is a nine-minute mile acceptable? A 9 minute mile is ideal for those who are consistently training. In terms of running times, every participant will run at a pace that is suitable for their fitness level and physical state.

Everyone has different results. A professional athlete aged 21 is likely to complete one mile in about 4 minutes. For those who aren’t, a 9-minute mile isn’t a great time. However the 9 minute mile isn’t feasible for a person who isn’t active often.

If you’re one of the athletes who train every week, a 9-minute mile is a great outcome. Let’s take a close review of this number according to gender.

1. Pace for Males 9 Minute Mile

Do you think a 9-minute mile is suitable for a man? The running average for males who are between 16 and 24 is just a little over 9 minutes. This is a figure that includes men who do not run regularly. As people age they’ll see their average mileage is increasing.

Men who regularly run for 9 minutes find it ideal to complete a mile in less than 9 minutes; an investigation was carried out to measure men’s running speeds; it found those younger than 30 in each age group could complete it in under 9 minutes, with those between 32-46 experiencing average speeds between 9:24-9:54.

Be aware that these are the results of the highest 50% of performers. In the top one percent, it show quite different results. The highest 1% of men between the ages of 56 and 61 can complete a mile in 7:39.

2. Pace for Females 9 Minute Mile

Does a 9 minute run ideal for a woman? A 9-minute mile is a great distance for women who are physically fit. Women typically run slower on average pace than guys. However, through regular training it is possible for females to complete a 9-minute mile.

Women typically complete a mile run in 12 to 16 minutes. This time includes women of various fitness and age levels. But this doesn’t mean achieving 9-minute mile speed isn’t achievable with regular training; increasing it could potentially increase time.

The research mentioned above was also conducted on females. However, the highest 50% of women (from all ages) did not have an average time of less than 9 minutes. But the top 1 percent of participants achieved this. Females aged 17 to 51 could complete the mile in less than 9 minutes.

9. Minute Mile Speed

What Is the Speed for 9 Minutes? Ideally, 9-minute runs should average out to be 6.7 miles per hour – for most runners this may seem fast; but newcomers and casual runners might find maintaining this pace more challenging than initially anticipated.

Ideally, running 9 minutes for one mile is possible with dedicated training; but it won’t happen overnight. Your plan must remain intact to achieve it.

5 Tips To Do 9 Minute Miles In A Day

An ideal running goal for regular runners should be to cover a mile in 9 minutes or less. But simply setting out on your journey may not be enough; working out is necessary in order to meet this objective and here are five strategies for doing just that!

1. Running Plan

To increase your speed when running, it’s crucial to create an exercise plan and follow it religiously. Your plan should incorporate different exercises throughout the week – in-between running is one great way of increasing speed but be sure to also include other forms. When creating your running plan it should include activities like:

  • Tempo runs;
  • Sprinting;
  • Fartleks;
  • Progression runs;
  • Incline runs;
  • Lang-distance run (easy-paced run of 45-60 minutes).

Cross-training while running is a great way to boost your performance. It can also lower the risk of injury when you run.

2. Warm-Up and Cool Down

Be sure to start and end each workout on the right note by warming-up and cooling-down, both essential in helping prepare your body and prevent injury. Warm-up increases body temperature while getting blood flowing to prepare you for exercise; cool down afterwards helps ensure body temperature stays under control so as not to become dizzy or faint during physical exertion.

  • Warm-up 10 minutes of moderate intensity exercises together.
  • Recool 10- 15 minutes of moderate stretching and running.

3. Safety First

It is crucial to put the safety of your family first while you run to lower the risk of injury. There are a few things that each runner must take care of to ensure they’re running safe.

  • Gradually increase speed gradually If your current speed for a mile is within the 12-to-15-minute range (or greater) do not expect to be running a 9-minute mile within the next week. Always strive to improve your speed no less than 10% per week.
  • Make sure you wear the right shoes Running shoes are supple and durable. They are made to ensure your feet are protected and aided during a run. It is less likely that you get injured when you are wearing the right running shoes.
  • Be aware of your body Don’t force your body to go faster than it is capable of handling. If you’re feeling any sort of pain or aches in your running It’s time to slow down.
  • Breathing correctly Always ensure that you are able to breathe when running. If your running is at a pace that you aren’t able to keep a conversation going this means that you’re moving too quickly. You must be able to breathe easily via your nostrils and then out of of your mouth.
  • Formally Don’t fall into the trap of being a bit forward when running. Be sure to keep your shoulders straight and at ease. Utilize your arms to stay well-balanced and lessen the burden over your lower limbs. Keep your arms bent and swing your arms gently.

4. Plan Ahead

You’re less likely to miss your run when you prepare ahead. Plan the time that you’d like to run, and then set things prepared in advance. For instance, if intend to run early on a Saturday morning then you can prepare your running attire the evening prior to. You could also keep the water bottle as well as an apple into your fridge to help you easily hydrate and fuel for the day before heading out.

5. Workouts for Strength

Strength training helps you build muscles as well as build your bone strength. Enhancing the strength of the lower part of your body can be a fantastic method to boost your running speed. The runners who include strength training in their daily routines of exercise will are able to improve faster than those who don’t. A few different ways to train your muscles include:

  • Lifting weights;
  • Lunges;
  • Squats;
  • Training with a band of resistance;
  • Training in suspension of cables;
  • Planks.

Training Workouts to help you run a 9 Minute Mile

A realistic training program is essential to improve your pace at the mile. Let’s look at an example of a four-week training program novices can use to increase their mile speed.

Week 1

MondayRunning intervals (60-second run, 60-second brisk walk) 15 minutes
TuesdayTempo-run (20 30-minutes)
WednesdayPilates or strength training
ThursdayRest day (or light jog)
FridayFartleks (20 30-minutes to 20)
SaturdayLong run
SundayPilates or strength training
MondayRest day (or light jog)

Week 2

MondayTempo Run (20 up to 30 mins)
TuesdaySprints (high-speed for 30-60 minutes) then a five-minute run (Repeat up to six times)
WednesdayExercise for strength or pilates
ThursdayRest day (or light jog)
FridayLong run
SaturdayTempo Run (20 up to 30 mins)

Week 3

MondayFartleks (30 minutes)
TuesdayTempo run (30 minutes)
WednesdayPilates or strength training
ThursdayRest day (or light jog)
FridayLong run
SaturdayIntervals (runfor 90 secs, walk 60 seconds) 15 minutes
SundayRest day (or light jog)

Week 4

MondayTempo run (30 minutes)
TuesdayIntervals (runfor 90 seconds, jog-90 seconds) 15×15
WednesdayExercise for strength or pilates
ThursdayRest day (or light jog)
FridayLong run
SaturdayPilates or strength training
SundayRest day (or light jog)

Most Frequently Asked Questions Concerning Running a Mile in 9 minutes or In

Find the answers to most frequently asked questions people are concerned about when preparing for the 9 minute mile run.

Is a 9 minute mile Good or Bad?

A 9-minute mile is suitable for runners who have previous prior experience. It’s unreasonable for someone who is just starting out to anticipate this time immediately.

How many Calories Do You Burn in 9 minutes Mile?

A runner of average weight (130 pounds to 200 lbs) can burn the equivalent of 114 calories during an average of 9 minutes.

Final Words on How to Run a 9-Minute Mile

A 9-minute mile is an ideal pace for those who train each week. If you’re just beginning to learn about running, it’ll require patience and consistency to achieve this goal. Regular training will allow runners to gradually get the mile mark.


  1. Can a nine-minute distance suitable for those who are new to running?
    • A mile that takes 9 minutes is impressive, however beginners might find it difficult. The majority of novices can run the mile in between 12 and 15 minutes. Experienced runners can complete the mile in 9-10 minutes with regular training.
  2. What is a reasonable 9-minute mile speed for women and men?
    • For males aged between 16 and 24 years old, the average time is just a little over 9 minutes. Women, who tend to are slower runners, can get a 9-minute mile with regular training.
  3. How do I determine the ideal speed to run a mile in 9 minutes?
    • The speed of a 9-minute mile is 6.7 miles/hour. To achieve this speed, you must maintain constant training and commitment.
  4. How do I do a 9-minute mile during a day?
    • To achieve 9 minutes per mile, design an exercise routine that incorporates sprints, tempo runs and resistance training exercises into its program. Plan to warm up and cool down properly as well as focus on body safety to reduce injuries.
  5. How do I find best ways to complete one mile in 9 minutes (or less)?
    • Implement a complete running program including strength training. cooling down and warming up and prioritize safety. Plan your workouts ahead and gradually increase the speed to ensure steady progress.
  6. How can I tell whether a 9-minute run is a good thing or a bad thing?
    • A 9-minute distance is great for those who are experienced. Beginners should set achievable goals in order to reach this goal, since doing it in a short time is not likely.
  7. What number of calories could be burned in a 9-minute mile?
    • A runner who weighs average is able to burn around 114 calories in a nine-minute mile. The exact number could vary dependent on the specific circumstances.
  8. What’s a real training plan to increase the speed of a mile?
    • A four-week program of training can consist of intervals and tempo runs sprints, strength-training, and days off. Gradually increase the intensity until you improve the speed.
  9. Does anyone have the ability to run 9 minutes in a mile with consistent training?
    • By committing to regular training, dedication and adherence to a formal program, many people are able to achieve the 9-minute mile.
  10. It is normal for times of running to differ across people?
    • Yes, the time it takes to run can vary depending on a number of factors such as fitness level, age, and commitment to training. Each person should find their ideal pace.
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