What is a good time for Run 1 mile?

Good times for Run 1 mile depend on your fitness level: Elite athletes finish under 8:30, advanced athletes target 8:30-7:30, intermediate athletes aim for 7:30-6:30, and beginners should focus on proper form over 6:30.

What is considered a good Run 1 mile time?

A good Run 1 mile time for most CrossFit athletes is between 7:30-6:30 (intermediate level). Elite times are under 8:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Run 1 mile?

Your Run 1 mile pace should match your fitness level. Beginners should aim to finish around 6:30 with good form, while advanced athletes can target 8:30-7:30. Always prioritize proper movement over speed.

How do I scale Run 1 mile?

Run 1 mile can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Run 1 mile work?

Run 1 mile is a full-body workout that develops multiple fitness domains.

Run 1 mile WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A 1-mile run is a standard benchmark test of cardiovascular endurance and running-specific fitness over a moderate distance.

Speed (6/10): Maintaining a fast, consistent pace throughout the 1-mile distance is key to achieving a good time. Pacing strategy is important.

Stamina (5/10): Requires good leg muscular endurance (quads, hamstrings, calves) and core stability to maintain form and pace for the duration of a 1-mile effort.

Power (3/10): Sprinting capacity and leg drive contribute to overall time, but the distance favors endurance pacing over maximal power output per stride for most individuals.

Flexibility (2/10): Basic running mechanics require adequate hip and leg flexibility for an efficient stride.

Strength (1/10): Minimal maximal strength required; this is almost purely an endurance test focused on running.

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These WODs similar to Run 1 mile share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	7/10	A 1-mile run is a standard benchmark test of cardiovascular endurance and running-specific fitness over a moderate distance.
Stamina	5/10	Requires good leg muscular endurance (quads, hamstrings, calves) and core stability to maintain form and pace for the duration of a 1-mile effort.
Strength	1/10	Minimal maximal strength required; this is almost purely an endurance test focused on running.
Flexibility	2/10	Basic running mechanics require adequate hip and leg flexibility for an efficient stride.
Power	3/10	Sprinting capacity and leg drive contribute to overall time, but the distance favors endurance pacing over maximal power output per stride for most individuals.
Speed	6/10	Maintaining a fast, consistent pace throughout the 1-mile distance is key to achieving a good time. Pacing strategy is important.

Attribute

Score

Explanation

Endurance

7/10

A 1-mile run is a standard benchmark test of cardiovascular endurance and running-specific fitness over a moderate distance.

Stamina

5/10

Requires good leg muscular endurance (quads, hamstrings, calves) and core stability to maintain form and pace for the duration of a 1-mile effort.

Strength

1/10

Minimal maximal strength required; this is almost purely an endurance test focused on running.

Flexibility

2/10

Basic running mechanics require adequate hip and leg flexibility for an efficient stride.

Power

3/10

Sprinting capacity and leg drive contribute to overall time, but the distance favors endurance pacing over maximal power output per stride for most individuals.

Speed

6/10

Maintaining a fast, consistent pace throughout the 1-mile distance is key to achieving a good time. Pacing strategy is important.

Run 1 mile

Difficulty:

Easy

Modality:

Time Distribution:

5:15Elite

6:45Target

8:30Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Easy

Benchmark Times for Run 1 mile

Training Focus

Modality Profile

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Training Profile

Run 1 mile

Training Profile

Performance Levels

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