The 1 Mile Run Pacing Chart

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Most runners guess their pace. Here's how to stop guessing and start training.

You train hard every week. But do you actually know where your fitness stands?

And when a workout calls for 400s or 200s, are you hitting a real target, or just running "hard"?

A mile run benchmark can help answer both.

Find your mile time on the chart and it shows your level for your age and gender, from Beginner to Pro.

Then it will help you train with precision by finding your personal pace: what to hold for your 400s, how much faster to run your 200s, and how to attack your 100m runs.

No more guessing. Every run gets a number.

Your mile isn't just a test. It's data that can help you build up without burning out.

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Click here for 7 days free in the app.