An 11-minute mile sits right in the middle of everyday running. It is faster than the first jogs most people do, and it is the easy pace a lot of regular runners use for long runs. If your watch or app says 11:00 per mile, here is what that means in km and mph, how it compares with real race results, and what it gives you over a 5K, 10K, half and full marathon. Every time on this page is calculated from the pace, so the numbers always add up.
An 11-minute mile in every unit
| Measure | 11:00 per mile equals |
|---|---|
| Pace per mile | 11:00 |
| Pace per km | 6:50 |
| Speed in mph | 5.45 mph |
| Speed in km/h | 8.8 km/h |
| One 400 m track lap | 2:44 |
| Treadmill setting | about 5.5 mph or 8.8 km/h |
In the UK and Australia most watches show km, so the number to remember is 6:50 per km. If your watch says 7:00 per km, you are running a little slower than an 11-minute mile. On a 400 m track, aim for about 2:44 per lap.
How an 11-minute mile compares with real runners
There is no big public data set of one-mile times for everyday runners, so the fairest test is 5K results. Here is how an 11-minute mile (a 34:11 5K) stacks up, as of November 2026:
| Group | 5K time | Pace per mile |
|---|---|---|
| Median man, US 5K (50th percentile) | 31:18 | 10:04 |
| Average man, US 5K (2018) | 35:22 | 11:23 |
| Median woman, US 5K (50th percentile) | 36:24 | 11:43 |
| Average US 5K finisher (2018) | 39:02 | 12:34 |
| Average woman, US 5K (2018) | 41:21 | 13:19 |
| Average UK parkrun | 29:30 | 9:30 |
| Average Australia parkrun | 33:25 | 10:45 |
| Average USA parkrun | 34:16 | 11:02 |
| You, at an 11-minute mile | 34:11 | 11:00 |
Sources: RunRepeat’s US 5K stats page (US race results, last updated November 2023; averages from 2018, about 2.6 million participants; parkrun not included) and The Running Channel’s average parkrun times (as of August 2025, walkers included). The “faster than” shares are worked out by Run&Grow between the nearest rows of RunRepeat’s percentile table (men: 31:18 and 34:15; women: 33:20 and 36:24), so treat them as close estimates. Paces calculated by Run&Grow.
What this tells you: in a typical US 5K, an 11-minute-mile runner beats the average finisher by about 4:51 and beats the average man (35:22) too. You are faster than about 57% of women and about 40% of men. At parkrun the average is quicker, because many regulars run every week: an 11-minute mile is close to the US parkrun average, a little behind Australia and about 4 to 5 minutes behind the UK. For more detail, see average mile time by age and gender and average 5K time by age.
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Race times at an 11-minute mile pace
| Distance | Finish time at 11:00/mile |
|---|---|
| 1 mile | 11:00 |
| 5K (3.1 mi) | 34:11 |
| 5 miles | 55:00 |
| 10K (6.2 mi) | 1:08:21 |
| 10 miles | 1:50:00 |
| Half marathon (13.1 mi) | 2:24:12 |
| Marathon (26.2 mi) | 4:48:24 |
An 11-minute mile is a common goal pace for a first half marathon (2:24:12). Held for a full marathon it gives 4:48:24, a little faster than a 5-hour marathon, which needs about 11:27 per mile. Most people run a marathon a bit slower than their 5K pace, so if your 5K pace is 11:00, plan for a slower marathon. Our race time predictor does that maths for you.
Paces near an 11-minute mile
Going for a faster goal, or easing back? Here are the paces either side:
| Per mile | Per km | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 9:00 | 5:36 | 27:58 | 55:55 | 1:57:59 | 3:55:58 |
| 9:30 | 5:54 | 29:31 | 59:02 | 2:04:32 | 4:09:05 |
| 10:00 | 6:13 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 10:30 | 6:31 | 32:37 | 1:05:15 | 2:17:39 | 4:35:18 |
| 11:00 | 6:50 | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 |
| 11:30 | 7:09 | 35:44 | 1:11:27 | 2:30:45 | 5:01:31 |
| 12:00 | 7:27 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 12:30 | 7:46 | 38:50 | 1:17:40 | 2:43:52 | 5:27:44 |
| 13:00 | 8:05 | 40:23 | 1:20:47 | 2:50:25 | 5:40:51 |
Coming from a 12-minute mile? Dropping to 11:00 cuts 3:06 off your 5K. The next step is the 10-minute mile, which needs another 3:06 off your 5K. An 11-minute-mile 5K is also just under the 35-minute 5K mark.
How to get faster than an 11-minute mile
- Run more often, mostly easy. Three or four relaxed runs a week does more than one hard one.
- Add strides. At the end of one run a week, do 4 to 6 short, relaxed bursts of about 20 seconds.
- Try one steady run. Once a week, run 10 to 20 minutes a little faster than feels easy, then jog home. Use the pace calculator to set the target.
- Test it once a month. Four laps of a 400 m track is just short of a mile (1,609 m). An 11-minute mile is about 2:44 per lap.
The most important part is showing up week after week, and that is where Run&Grow helps. Every GPS run grows a plant in your garden, so a slow run counts just as much as a fast one. It reads runs from Apple Health, so runs saved from your Apple Watch or another app count too. No public feed, no pace shaming, and if you skip a week, your garden waits. Use Garmin or Strava as well? See Strava vs Garmin Connect.
Nearby times and tools
10-minute mile · 12-minute mile · 35-minute 5K · 5-hour marathon · Average mile time · Pace calculator · Race time predictor
Frequently Asked Questions
- Is an 11 minute mile good?
- Yes. An 11-minute mile is 6:50 per km (5.45 mph). Held for a 5K it gives 34:11, about 4:51 faster than the average US 5K finisher (39:02), and faster than about 57% of women and 40% of men in US 5K races.
- Is an 11 minute mile slow?
- No. It is a normal, steady running pace. Many experienced runners do their easy runs at 11 minutes per mile or slower so they can keep going for longer. It is clearly a run, not a walk: a brisk walk is usually 15 to 20 minutes per mile.
- How fast is an 11 minute mile in mph and km/h?
- An 11-minute mile is 5.45 miles per hour, or 8.8 km/h. On a treadmill, set about 5.5 mph. In km it is 6:50 per km.
- How long is a 5K at an 11 minute mile pace?
- 34:11. A 5K is 3.107 miles, so 3.107 × 11 minutes is just over 34 minutes. A 10K at the same pace takes 1:08:21.
- How long is a marathon at an 11 minute mile pace?
- 4:48:24. A half marathon at the same pace takes 2:24:12. Most big-city marathons keep the course open for at least six hours, but always check your race’s time limit.
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