Conditioning Movement
The one-mile run is a classic measure of aerobic capacity and running economy. Time-based standards reflect what trained athletes can hold across a single 1,609-meter effort.
Each cell shows the finishing-time range (m:ss) that places a runner inside that level for the given age group. Lower is better; Elite is the score-90 anchor and faster.
Beginner (0–49): Below the 64th percentile — a typical starting point in the first months of training.
Intermediate (50–70): About the 64th to 82nd percentile. Roughly 1–2 years of focused, consistent training.
Advanced (71–89): About the 83rd to 94th percentile. Typically 3–5+ years of dedicated programming.
Elite (90–100): About the 94th percentile and above, up to the top of the table. Competition-level capacity built over many years.
Where do you land?
These standards show the bands. Your CompTrain Fitness Level shows exactly where you sit across strength, conditioning, and mobility — then points you toward the training that moves you forward.
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Each level represents a band of CompTrain Fitness Scores (0–100). The range shown in each cell is the lower and upper finishing time bound that places someone inside that band for their age group. Mile-time thresholds calibrated to CompTrain Fitness Score anchors (Beginner = 0, Intermediate = 50, Advanced = 71, Elite = 90). Lower times indicate greater capacity. Values are aggregated from publicly available strength and conditioning datasets, peer-reviewed normative research (e.g. ExRx, USAPL/IPF age-graded coefficients, ACSM aerobic norms), and calibrated against CompTrain's proprietary dataset of athlete performance. These are general guidelines — individual results vary based on training history, biomechanics, and other factors. Want to see exactly where you land across strength, conditioning, and mobility? Check your CompTrain Fitness Level →.
