Average 8 Mile Run Time By Age And Gender: Analysing The Latest Stats

Running 8 miles is a testament to one’s physical stamina and mental fortitude, and interestingly, the time it takes to complete this distance can vary widely based on age and gender.

On average, young men in their 20s might finish in about 1 hour and 5 minutes, while their female counterparts typically take around 1 hour and 15 minutes.

These averages gradually increase with age, illustrating the inevitable influence of aging on running performance.

In this blog post, we explore these variations, shedding light on the average 8 mile run time across different demographics, providing a comprehensive overview that serves as a benchmark for runners of all levels.

Average 8 Mile Run Time By Age And Gender

When we talk about how long it takes to run 8 miles, we often look at averages based on how old you are and whether you’re a boy or a girl. These average times help runners see how they stack up and set goals.

Average Times for Running 8 Miles

Here’s a quick look at what the average times look like for different ages and for boys and girls:

Age GroupBoysGirls

Times are in hours and minutes.

From this table, you can see that as people get older, it generally takes them a bit longer to run 8 miles. Also, on average, girls take a little longer than boys to finish.


Let’s say you’re a 30-year-old girl, and you run 8 miles in 1 hour and 18 minutes. You can look at the table and see you’re doing pretty good compared to the average time of 1 hour and 20 minutes for your age and gender.

These average times are just a guide to help you understand where you might fit and to make setting goals fun. Whether you’re faster or slower, what’s most important is that you’re out there running and having a good time!

Average 8 Mile Run Time By Fitness Level

Photo of Woman Listening to Music on Earphones wanting to surpass her average 8 mile run time

In the world of running, how fast you can run 8 miles doesn’t just depend on your age or whether you’re a boy or a girl. It also depends a lot on how fit you are. Let’s look at what we mean by different fitness levels and how they can affect your average 8 mile run time.

Fitness Levels Explained

  • Beginner: You’re just starting out or have been running for a little while.
  • Novice: You’ve been running regularly for a few months and have a good base.
  • Intermediate: You run often, maybe even in races, and have been doing it for years.
  • Advanced: You’re very committed, possibly compete often, and running is a big part of your life.
  • Elite: You’re at the top, competing at the highest levels and might even be professional.

Now, let’s see how these fitness levels can change the time it takes to run 8 miles:

Fitness LevelAverage Time for MalesAverage Time for Females
Beginner1 hour 30 minutes1 hour 40 minutes
Novice1 hour 20 minutes1 hour 30 minutes
Intermediate1 hour 10 minutes1 hour 20 minutes
Advanced1 hour1 hour 10 minutes
EliteUnder 50 minutesUnder 60 minutes

Times are in hours and minutes.

From this table, you can see that the more you train and the fitter you become, the faster you can run 8 miles.


If a woman is in the intermediate fitness level, she might aim to run 8 miles in about 1 hour and 20 minutes. If she’s running it in 1 hour and 15 minutes, she’s doing better than average for her fitness level!

Understanding your fitness level and how it relates to the average 8 mile run time can help you set realistic and exciting goals for your running journey. Whether you’re looking to move up from novice to intermediate or aiming for the elite times, knowing these averages gives you a clear target to run towards.

What Is A Good 8 Mile Run Time

man running near a lake

Determining what constitutes a “good” 8 mile run time is nuanced because it deeply depends on several factors, including your age, gender, fitness level, and running experience. However, we can provide some benchmarks to help you gauge what might be considered a good time for various runners.

For most recreational runners, finishing an 8 mile run in about 1 hour and 20 minutes to 1 hour and 30 minutes is a solid achievement. This range accounts for a broad spectrum of runners, from beginners to those with a moderate level of fitness.

Benchmarks for a Good 8 Mile Run Time

  • Beginner: Completing the run in less than 1 hour and 40 minutes.
  • Novice: Finishing in less than 1 hour and 30 minutes.
  • Intermediate: Aiming for under 1 hour and 20 minutes.
  • Advanced: Running it in under 1 hour and 10 minutes.
  • Elite Runners: Striving for times under 55 minutes for males and under 65 minutes for females.

Remember, these numbers serve as general guidelines. A “good” time for you personally might be different based on your specific circumstances, goals, and progress.


If you’ve just started running and you complete an 8 mile run in 1 hour and 35 minutes, that’s a commendable accomplishment. On the other hand, an experienced runner might aim for significantly faster times.

Ultimately, a good 8 mile run time is one that reflects improvement, meets your personal goals, and leaves you feeling proud of your achievement. Whether you’re shaving off seconds, setting personal records, or simply completing the distance, every run is a step forward in your fitness journey.

Read: Average 5 Mile Run Time By Age And Fitness Level

Factors Affecting Your Average 8 Mile Run Time

Your average 8 mile run time isn’t just about how fast you can move your legs. It’s like a puzzle with many pieces that fit together to show the whole picture. Let’s talk about some of these pieces, or factors, that can change your run time.

1. Training: Practice Makes Fast

The more you run, the better you get at it. Regular training can make a big difference in lowering your average 8 mile run time. Think of it like leveling up in a game—the more you play, the better your skills.

2. Gear: Shoes Matter

Believe it or not, what you wear on your feet can speed you up or slow you down. Running in shoes that fit well and are made for the way you run can help shave minutes off your time.

3. Weather: Running Hot and Cold

Running on a super hot day is like trying to sprint through soup, while cold weather can make your muscles stiff. Ideal running weather can help you hit that perfect average 8 mile run time.

4. Health: Fuel Your Run

Eating right and staying hydrated are like putting premium gas in a car. Good nutrition and water can power you through your run and help improve your time.

5. Rest: Sleep Speeds You Up

Getting enough sleep is like hitting the reset button for your body. A well-rested runner is more likely to run faster and feel better doing it.

6. Mindset: Believe You Can

Sometimes, the biggest challenge is in your head. Believing you can push through and improve your time can actually help you do just that.

Each of these factors plays a role in how fast you can run 8 miles. Remember, improving your average 8 mile run time is a journey. By paying attention to these pieces of the puzzle, you can keep moving forward, setting new personal bests, and enjoying every step of the way.

Tips for Improving Your 8 Mile Run Time

Improving your 8 mile run time isn’t just about running more; it’s about running smarter. By focusing on specific areas, you can make significant strides in decreasing your time. Let’s dive into how you can enhance your performance through targeted efforts.

Man stretching his calves

1. Gradual Increase in Distance

Start by slowly adding more miles to your runs. If you’re comfortable running 5 miles, push it to 6, then gradually up to 8. This gradual increase helps your body adapt without overwhelming it, making longer distances feel more manageable.

2. Speed Work

Incorporating speed work into your routine can significantly improve your pace. This doesn’t mean sprinting full speed the entire time. Instead, try intervals of faster running followed by periods of slower running or walking. This trains your body to handle faster paces over longer distances.

3. Strength Training

Stronger muscles support better running performance. Focus on core strength, as well as leg and arm muscles. Exercises like planks, squats, and lunges can be particularly beneficial. Strong muscles not only improve your running efficiency but also reduce the risk of injury.

4. Rest and Recovery

Rest days are just as important as training days. They allow your muscles to recover and grow stronger. Ignoring rest can lead to burnout and injuries, setting you back instead of pushing you forward.

5. Nutrition and Hydration

What you eat and drink plays a crucial role in your running performance. Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. Stay hydrated throughout the day, not just during your runs, to maintain optimal performance levels.

6. Consistent Routine

Consistency is key in improving your 8 mile run time. Running regularly, even on days when you’re not feeling 100%, helps build endurance and speed. However, listen to your body and adjust your training as needed to avoid overtraining.

By focusing on these areas, you’ll find yourself better equipped to tackle that 8 mile run and see your times improve. Remember, progress takes time and patience, but with dedication and smart training, you’ll reach your goals.

Final Thoughts

As we wrap up our journey into understanding the average 8 mile run time, remember that these numbers are just starting points. Whether you’re a beginner aiming to finish or an experienced runner looking to beat your personal best, the key is to keep moving forward, step by step.

To quickly recap, average times can vary widely based on age, gender, fitness level, and many other factors. Beginners might aim for times around 1 hour and 40 minutes, while more advanced runners could be looking at under 1 hour and 10 minutes. But remember, the most important thing is your own progress and enjoyment.

If you’ve found this guide helpful and are curious about how your times stack up over shorter distances, check out our post on the “average 6 mile run time.” It’s packed with similar insights and tips but focuses on a slightly shorter distance, which might be a great next step for your training.

In the end, running is about more than just times and numbers. It’s about setting goals, overcoming challenges, and enjoying the journey. So lace up your shoes, hit the pavement (or trail), and remember to celebrate every mile. Happy running!

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Frequently Asked Questions

Can you walk 8 miles in 2 hours?

Walking 8 miles in 2 hours means you need to walk at a speed of 4 miles per hour (mph). This is a brisk pace, and not everyone might be comfortable or able to maintain it for 2 hours. Most people walk at a speed of 3 to 3.5 mph, so walking 8 miles would typically take between 2.3 to 2.7 hours.

How do I prepare for an 8 mile run?

To prepare for an 8 mile run, start by gradually increasing your distance each week. If you’re running 3 miles comfortably, add a mile or so to your long run each week until you reach 8 miles. Mix in some shorter runs or walks on other days, and don’t forget to rest. Eating well, staying hydrated, and getting enough sleep are also key.

How many minutes is 8 miles?

The time it takes to run 8 miles depends on your pace. For example, if you run at a pace of 8 minutes per mile, it will take you 64 minutes to run 8 miles. If your pace is 10 minutes per mile, it will take 80 minutes. Adjust your expectations based on your current fitness level and speed.

How Many Calories Will You Burn Running 8 Miles?

The number of calories burned running 8 miles varies based on your weight and running pace. A rough estimate is that a person weighing 155 pounds burns about 100 calories per mile. So, running 8 miles might burn around 800 calories. Heavier people will burn more, and lighter people will burn fewer calories. The faster you run, the more calories you’ll burn in a shorter amount of time.

Yves Rudyard
Yves Rudyard

Yves Rudyard, the author behind fastfooters.com, is a passionate endurance athlete and dedicated student based in Germany. With years of experience in running and a deep love for the sport, Yves brings insightful perspectives, expert tips, and inspiring stories to the world of running through his blog.

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