Improving your 1-mile time requires consistent speed and endurance training. Performing a running program enhances your aerobic capacity to fuel muscles with the oxygenated blood they need to power your body faster. Before you begin improving your 1-mile time, you need to know where you currently stack up against others. Learning about a good 1-mile running standard helps you begin your mile time journey.
Standards
Although mile times differ for each individual, a few standards may be used to assess your current running speed. Certain mile time performance standards take your age and gender into account. For example, the "Presidential Physical Fitness Performance Standards" indicate that a boy at the age of 16 should run the mile in 4:49 to score in the 100th percentile. In contrast, the United States Army Physical Fitness standards state that males aged 22 to 26 should run a 2-mile pace of 17:30. Dividing this time in half results in an 8:45 mile time. To further display how gender plays a role in time, the Army requires females aged 22 to 26 to run a 20:36 2-mile time, which translates into a 10:18 mile pace.
Improving Times
Improving your aerobic and anaerobic capacity enables you to cut down on your mile run times. Aerobic capacity refers to how efficient your heart and lungs are at supplying working muscles with oxygenated blood. Your anaerobic capacity defines how well your body can withstand higher running intensities for longer durations. First, build a foundation to improve upon by running the mile at your current pace. Next, begin performing speed workouts by using intervals of 200-meter sprints with two-minute recovery jogs in between. Alternating between these types of training improves your overall running capacity and speed.
Track Progress
Record your mile times to assess how well you are progressing. Improvements may take some time to notice. To avoid frustration, analyze your results every four weeks. Using this time frame, you will notice any improvements in your running pace. If you fail to improve, consider changing your running routine for results.
Recommendations
Consult with your doctor about your health before beginning a running program. Your physician will take your health history and current medical conditions into account for determining exercise safety. Gradually progress in your running distance and speed to reduce injury risks and increase your chances for exercise adherence. Schedule rest days between your running workouts to allow for proper recovery from your training.
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