How fast you should be able to run a mile at every age and what it means for you if you cant

New runners, listen up: There’s a dangerous trap waiting for you — the dreaded injury loop.It’s easy to push too hard, too fast, and end up injured, watching your fitness goals slip away.And it’s not just beginners — even seasoned athletes can fall into the habit of chasing old speeds as they age.Experts say the key is starting small and resisting the urge to sprint right out of the gate.

But what’s the right speed and distance to shoot for? Giuseppe Caronna, running coach at Life Time Sky in Manhattan, recommends setting your sights on a mile, but your pace will depend on factors like gender, age, fitness level, and even what you had for breakfast.“A 9-10-minute mile pace earns respect among recreational runners,” Caronna told The Post.“Competitive runners aim for sub-7-minute miles, and elite athletes consistently achieve sub-5-minute mile runs.”What’s considered a “good” speed? Faster than you may think.On average, Caronna said the time it takes intermediate runners to complete a mile varies by age group.If your head is spinning looking at those times, thinking there’s no way they’re realistic, Neal Levy, longtime track coach at North Shore High School on Long Island, said they are — but not for people who go for the occasional jog a couple times a week.“You have to be more than just a casual runner to achieve those times, you have to basically train 4-5 days a week,” Levy said.He added that it “doesn’t matter” what kind of shape you’re in.

“If you take 100 people and train 4-5 days a week, they would be able to do it.”Caronna echoed Levy’s sentiments.“If you can’t run a mile at a ‘good’ speed, it just means you have to work on your cardiovascular fitness and improve overall physical activity level,” he said.If you’re just starting out, Caronna recommends alternating between running for two or three minutes and walking for a minute or two to recover.

Do that for 15-30 minutes, and build from there....