Average 2 Mile Run Time By Age for Adults and Kids

Last updated: 16 Jan 2024

A good average 2 mile run time by age is usually between 16 – 25 minutes. Wondering how long it should take you to run 2 miles for your age? Use our easy tables to find out the average 2 mile run time by age for adults and kids for all abilities.

In this article, you’ll also find the 1-mile run time for The Presidential Fitness Standards for kids plus the fitness levels used in The Cooper Run Test which are based on how far you can run in 12 minutes. You’ll easily be able to work out the average 2 mile run time by age.

How far is 2 miles?

Regular runners will most likely have an idea of how far 2 miles is. However, for beginners, it might be a bit challenging to picture the actual length so as to work out the average 2 mile run time by age.

Here are a few ways to measure 2 miles.

Two miles is about 3.22 kilometers
It’s about 2738 steps when running
It’s equivalent to 8 laps around a standard 400m athletics track.
A typical city block is about 150m (164 yards). To run or walk 2 miles, you’ll need to cover just under 22 city blocks (depending on the size)

What is a good 2 mile run time by age?

A good 2-mile run time by age is anywhere between 16 – 25 minutes. This will depend on age, gender, fitness levels, and level of running experience. These factors will also influence other times such as the average 5 mile run time by age for women and men.

Running experience

The tables in this article have the following definitions for running experience.

Beginner: Has just started running or has been running regularly for about a month.

Novice: Has run regularly for about 6 months.

Intermediate: Has run regularly for at least 2 years.

Advanced: Has run regularly for over 5 years.

Elite: Has dedicated over 5 years to competitive running.

A good 2 mile run time by age for regular runners is anywhere from 16 – 25 minutes. Advanced to elite athletes will easily run 2 miles in under 15 minutes.

Average 2 mile run time by age and ability for women

The table below gives general guidelines for the average pace of running for women and plus the average 2 mile run time by age and running experience.

Age	Beginner	Novice	Intermediate	Advanced	Elite
20	22:20	18:58	16:24	14:28	13:00
25	22:20	18:58	16:24	14:28	13:00
30	22:20	18:58	16:24	14:28	13:00
35	22:28	19:06	16:31	14:33	13:05
40	22:56	19:29	16:51	14:51	13:22
45	23:46	20:11	17:27	15:23	13:50
50	24:59	21:14	18:21	16:11	14:33
55	26:25	22:27	19:25	17:07	15:23
60	28:02	23:49	20:36	18:09	16:20
65	29:51	25:22	21:56	19:20	17:23
70	31:55	27:07	23:27	20:41	18:36
75	34:18	29:09	25:12	22:13	19:59
80	37:08	31:33	27:17	24:03	21:38
85	41:49	35:31	30:43	27:05	24:21
90	50:23	42:49	37:01	32:38	29:21

Average 2 mile run time by age and ability for men

A good mile to run 2 miles for men of any age is under 15 minutes. The table below is an approximation of running times based on running experience. Use it as a guide for the average 2 mile run time by age so as to set realistic running goals.

Age	Beginner	Novice	Intermediate	Advanced	Elite
20	19:49	16:32	14:07	12:19	11:00
25	19:49	16:32	14:07	12:19	11:00
30	19:50	16:33	14:07	12:20	11:01
35	20:10	16:49	14:21	12:32	11:12
40	20:51	17:24	14:51	12:58	11:35
45	21:39	18:04	15:25	13:27	12:01
50	22:29	18:46	16:01	13:59	12:29
55	23:24	19:32	16:40	14:33	13:00
60	24:24	20:22	17:22	15:10	13:33
65	25:29	21:16	18:09	15:51	14:09
70	26:46	22:20	19:03	16:38	14:52
75	28:45	24:00	20:29	17:53	15:58
80	31:49	26:33	22:40	19:47	17:40
85	36:38	30:34	26:05	22:47	20:21
90	44:38	37:15	31:47	27:45	24:47

Average 2 mile run time by age for kids

The Presidential Youth Fitness Program (PYFP) in the United States is an exercise program that’s designed to help kids develop healthy lifestyles and to be active. Apart from assessing the general level of fitness, kids can also participate to win an award in the President’s Challenge.

The President’s Challenge Qualifying Standards includes a 1-mile run time for kids.

The average 2 mile run time by age below are based on the median 1-mile run time for boys and girls.

Average 2 mile run time by age for girls

Age	1 Mile	2 Miles
6	13:15	26:30
7	12:30	25:00
8	12:00	24:00
9	11:30	23:00
10	11:00	22:00
11	10:30	21:00
12	10:15	20:30
13	10:00	20:00
14	9:45	19:30
15	9:30	19:00
16	9:15	18:30
17	9:00	18:00

Average 2 mile run time by age for boys

Age	1 Mile	2 Miles
6	12:30	25:00
7	11:45	23:30
8	11:00	22:00
9	10:30	21:00
10	9:45	19:30
11	9:15	18:30
12	8:45	17:30
13	8:15	16:30
14	7:45	15:30
15	7:30	15:00
16	7:15	14:30
17	7:00	14:00

How long on average should it take to run 2 miles?

The average time to run 2 miles will differ between men and women, age, and running experience. Here’s a general estimate:

For women

A beginner might take between 20 – 25 minutes to run 2 miles.
An experienced runner can complete 2 miles in about 13 – 15 minutes.

For men

A beginner runner could take between 17 – 20 minutes to complete 2 miles.
An experienced male runner could easily complete 2 miles in 10 – 12 minutes.

The important thing to remember is that everyone is different. Focus on setting achievable goals and focus on improving your speed gradually over time.

What's the fastest 2 mile run time?

Men – The fastest 2-mile run time for men is held by Connor Burns from the United States. His time was 8:45.52 and was set on the 15th of June 2022.

Women – Francine Niyonsaba from Burundi holds the fastest 2-mile time for women. Her time is 8:59.08 and was set on the 27th of May 2022.

For under-18 boys – The 2-mile run time for men is 9:08.06 and is held by Nathan Lopez. He set the fastest time on the 17 Jun 2022.

For under-18 girls – Kate Peters has the fastest 2 mile run time for girls at 9:51.48

How fast should my 2 mile run be?

If you are a regular runner, then aiming to run 2 miles in 16 – 20 minutes will be an excellent time. If you’re an athlete, consider aiming to hit 12 to 14 minutes if you are male and 13 to 14 minutes if you are female.

The Physical Activity Guidelines for Americans provide recommendations for the amount and the type of physical exercise adults should engage in.

Based on these guidelines, adults should engage in at least 150 to 300 minutes of moderate-intensity exercise every week or 75 minutes of vigorous activity. This would mean aiming to run 2 miles in about 16 – 20 minutes.

You can also use the Cooper Run Test to gauge your fitness levels. The Cooper Run Test or the Cooper 12-minute run test measures how far you can run in 12 minutes. This is then used to estimate your fitness levels.

For women, achieving a distance of more than 1.68 miles in the Cooper Run Test is considered excellent.

For men, running 2 miles in 12 minutes is considered above-average to excellent.

Cooper Run Test results for women

The Cooper Run Test measures how far you can run in 12 minutes. Here’s the distance run in 12 minutes for women.

Age	Excellent	Above Average	Average	Below Average	Poor
20-29	over 1.68 mi	1.49-1.68 mi	1.37-1.49 mi	1.00-1.37 mi	under 1.00 mi
30-39	over 1.64 mi	1.43-1.64 mi	1.18-1.43 mi	0.93-1.18 mi	under 0.93 mi
40-49	over 1.55 mi	1.31-1.55 mi	1.05-1.31 mi	0.87-1.05 mi	under 0.87 mi
50-59	over 1.43 mi	1.18-1.43 mi	0.87-1.18 mi	0.68-0.87 mi	under 0.68 mi
60+	over 1.00 mi	0.86-1.00 mi	0.62-0.86 mi )	0.40-0.62 mi	under 0.40 mi

Cooper Run Test results for men

An excellent level of fitness is to run 2 or more miles in 12 minutes.

Age	Excellent	Above Average	Average	Below Average	Poor
20-29	over 2.17 mi	1.85-2.17 mi	1.70-1.85 mi	1.24-1.70 mi	under 1.24 mi
30-39	over 2.10 mi	1.77-2.10 mi	1.55-1.77 mi	1.33-1.55 mi	under 1.33 mi
40-49	over 1.97 mi	1.61-1.97 mi	1.32-1.61 mi	1.11-1.32 mi	under 1.11 mi
50-59	over 1.80 mi	1.44-1.80 mi	1.16-1.44 mi	0.94-1.16 mi	under 0.94 mi
60+	over 1.42 mi	1.13-1.42 mi	0.87-1.13 mi	0.70-0.87 mi	under 0.70 mi

How to improve your 2 mile run time

There are a number of ways that you can improve your average 2 mile run time by age. Follow these tips:

Build your cardiovascular endurance: The more endurance you build, the easier it will be to improve your average 2 mile run time.

Build strength: Build strength in your lower limbs, core, and upper body. The stronger you are, the more you’ll be able to pump those legs to improve your run time.

Add interval training by using the run-walk-run method: Interval training involves alternating periods of high-intensity exercise with periods of lower-intensity exercise. You can either alternate running and walking or a faster pace then a slower pace.

Consistency: Consistency is key to improving your 2 mile run time. Run at least 3 – 4 times a week. You can gradually increase your distance and intensity over time.

Proper nutrition: Eat a balanced diet that includes carbohydrates, protein, and healthy fats. This will give your body the fuel it needs to perform well during training and races.

Rest and recovery: Take rest days and get sufficient sleep. This is for your body to recover and repair from the stress of running. Consider adding active recovery activities such as stretching, yoga, and mobility exercises on your off days.

How to run 2 miles in 12 minutes?

Running 2 miles in 12 minutes is a fast time but not impossible to achieve with consistency and the correct training that focuses on improving your average running speed and strength.

Follow these tips to reach a goal of 12 minutes to run 2 miles.

Have a training plan

Plan out your weekly workouts, and stick to your plan. This might look like a 3-mile run on Monday, half-mile intervals on Tuesday, rest on Wednesday, and half-mile intervals on Thursday ending with a 4-mile run on Friday.

Long runs should be about 4 miles

Long runs should be 3 and 4 miles. Alternate between a 3-mile run in 23 minutes and running 4 miles at a comfortable pace. The 4-mile run should be a recovery workout.

Shorter runs — focus on speed and threshold training

Half-mile intervals work well to train you for the 2-mile run. Warm up properly and run a half-mile at your race pace which is 3 minutes if you are wanting to run 2 miles in 12.

Listen to your body

Pay attention to how your body feels on the half-mile 3-minute pace. If it feels good, aim to run another half-mile at the same pace. If you’re unable to, jog slowly for about a quarter of a mile and then try another half-mile at pace.

Increase the speed or decrease the rest intervals each week

Aim to run the 3-mile long run a little faster each week. Either run the intervals faster or decrease the length of the rest.

Add rest days

Make sure you’re giving your body a chance to recover properly by incorporating a rest day into your training. Include active recovery such as stretching, mobility exercises or foam rolling to reduce injury and aid in recovering.

Eat a balanced diet and stay hydrated

For optimal performance, your nutrition and hydration have to be spot on. Make sure you are consuming enough calories to fuel your training.

Summary

The average 2 mile run time by age is about 20 minutes.
Beginner runners might take between 20 – 25 minutes depending on their fitness levels.
Consistent training and practice can help improve your average 2 mile run time.