what is a good mile time for a college athlete

"But that's a gross generalization," Hudgins, a 1500-meter runner, tells LIVESTRONG.com. But if you're running your one-mile race on the road, it's important, then, to train on terrain that mimics it or is harder than your race course, Hudgins says. Walk 1 mile for time, and enter your heart rate into the fitness calculator. As mentioned earlier, verified information—like the stats athletes get in their football combine—is extremely important to college coaches when they evaluate if an athlete might be a good fit for their program. It's particularly difficult to pinpoint the average one-mile time because so few people test their fitness for just ​one​ mile. "You have to be willing to hurt for the whole distance.". (Try tacking on this 15-minute core workout at the end of your run.). 22-24 = Ok time, not very good. 15-16 = Top of the nation highschoolers, and Division 3 athletes at college. I had not intended to create the go-to conditioning drill to get basketball players into game ready shape; all we wanted was for them to stop running. To be honest, you can't see much about how good you are just from a mile. "I'd rather you run more or do hill sprints," he says, noting that runners won't see speed improvements after strength training unless they focus on an intense program. A men’s sprinter in good academic standing with personal bests of 10.8 seconds in the 100-meter dash and 21.7 seconds in the 200m has a good chance of meeting the recruiting standards for the University of Pennsylvania but may need to improve their times to 10.5 and 21.5 seconds to land a roster spot at the University of Michigan—both D1 programs. "Get in a solid block of training and then rest up, get a spring back into your legs, and that's when you'd try again," he says, recommending a trial or race each month or every two months. 2020 As you improve, increase your total weekly mileage to build your endurance. "It's only a mile, but you have to be 100 percent dialed-in and focused," Willis, co-owner of Miler Method, tells LIVESTRONG.com. Times of 6.7 - 6.9 usually equate to an average runner on the playing field. The same is true for other athletes. "I love data and hard numbers, but I spend most of my time as a coach talking about running by feel. Hudgins instructs his athletes to "heat and sleep" on their days off. Heather Mayer Irvine is the author of The Runner’s World Vegetarian Cookbook (2018) and the former food and nutrition editor for Runner’s World magazine. Our varsity coach preferred if all the returning players did it in under 12. Like all average pace times, the average time for finishing one mile varies, thanks to factors, including age, sex and experience. Thousands of athletes have 5K times that are good enough to compete at the college level. . "Slowly build up the amount of time you can spend running each day or every few days without injury," Willis says. If you’re new to running, you might run … College Cross Country Scholarships and Recruiting How do I Get a College Cross-Country Scholarship? The average college football player is nearly a tenth of a second slower (e.g., a NFL Combine 4.5 after a high school 4.4) after four to five years in a college … Of course, having a great cross-country resume can help convince a coach to give you chance. College coaches rely on track times because, unlike cross country, everybody runs the same course. Hudgins reiterates the importance of hill workouts, but when it comes to strength training for mile training, he says it depends on how much time a person has. She ran division 1 cross country and track in college and continues to run for fun as much as she can. The report notes that the slower pace times for 10K and 5K compared to the half marathon pace times might be due to more novice runners choosing those shorter distances over the marathon or half marathon. Hard, strenuous runs, he says, should only happen, at most, three times a week. "If you're not able to talk comfortably, you're not jogging anymore. Here is a breakdown of average mile paces for men and women for the marathon, half marathon, 10K and 5K, according to the 2019 State of Running Report by the International Association of Athletics Federation (IAAF) and RunRepeat.com. It's short, yes, but if done right it is hard, physically and mentally, says Olympian and five-time Fifth Ave Mile champion, Nick Willis. New runners often target a 5K for their first race, thanks to its manageable distance and popularity. Here is more advice to […] For the flying 30-meter dash, the average speed for 16- to 19-year-old girls ranges from 4.3 to 4.4 seconds, according to “Physical Education and the Study of Sport” by Robert Davis. In other words, run those workouts faster. Focus on faster running, whether that's hills or intervals, once or twice a week and push the pace, Willis says. Combine athletes train in programs that are specifically designed to improve their 40 times. Terms of Use 24 and over is pretty bad. It should not be

Ok, first of all no college is the same on recruitment. Remember: Running one mile is likely going to be faster than running multiple miles at a time. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the 5 6 7. I'm certainly a has-been and couldn't get anywhere near my best time right now, though. Average mile time High intensity interval training can improve average mile times. Privacy Policy "That includes speed, but your endurance and power have to be well-trained. 1 mile isn't a very good indication because it's too short to be telling of anything. For newbies, the jogging pace might be a walk-run: Run a mile at a conversational pace, walk a mile. The current IAAF world records for the outdoor mile are: Marathons, which cover 26.2 miles, require endurance, and sprints require speed and power. Test 2: Stamina Run. Stop your watch or check your time at the end of the mile to the nearest second. The average mile time for men running a 10K is a little under 9 minutes, whereas the average for women is about 10 minutes. It is where the best high school runners find out how good they really are. To the OP, depending on where you started out, making any improvements on your mile time is exciting! , LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Average mile time for college athlete? An elite athlete may complete a mile in less than five minutes, and the world record at the time of publication is three minutes and 43 seconds, held by Hicham El Guerrouj. "If you can sprint up a hill, you'll be fine on a track," he says. Men-13-14 = some of the best in the world professional and olympic potential. You shouldn't be looking at your watch every 10 seconds.". Any college requirements I have seen involve more that just a mile run. The material appearing on LIVESTRONG.COM is for educational use only. Here's how to prep for your first one-mile race and improve your mile time. My main focus in college is academics. She currently works as a corporate wellness and fitness educator and Orangetheory coach in Manhattan. and While most runners who are testing their speed in a one-mile race will head to a flat, soft track on race day, Hudgins says running on more challenging terrain can help improve strength and speed. IC4A qualifyin last year was 3:50 for the 1500. ), "I'm constantly battling people and their GPS watches and heart rate monitors," Hudgins says. 2 miles in 14 min (either at a running track, at a park, on a trail, or on the road) 8 laps of a standard running track (400m each lap), 7 min/mile At 19, he owned the world record. To use that as the only thing is just wrong. However, before setting foot on a college campus, it is essential that incoming freshman runners prepare themselves for the “different world” of collegiate athletics. Copyright Policy The only difference is that the 1600m runner doesn’t train with these workouts nearly as often. … At age 18, he owned the U.S. mile record of 3:55.3. It might seem counterintuitive to add slower miles to your training, but the more you can go the distance, the faster your average mile time will get. How fast you should run a mile is dependent on several factors. Copyright © FWIW my HS required us to do 2 miles under 12:30 to proceed past the first day of tryouts. diagnosis or treatment. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Of course anything faster is considered above average. Willis recommends hill running, which he calls the secret to improving speed. Her work has appeared in national publications, including in Runner’s World, Bicycling, Health.com, and Cooking Light. As you build your endurance, it's important to also increase your power and strength. The average mile time differs based on your level of fitness and experience. Willis emphasizes the importance of not overtraining and giving your body time to rest and recover. Being able to run 1.75 miles or higher in 12 minutes is the benchmark for excellent aerobic condition for 20 year old males (this includes general population, not just athletes). The Army Study Guide website lists the standards for how quickly males and … Example 2: I used to compete against an athlete who ran a 4:42 mile in high school and later he ran track in college and ended up running a 4:11. A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. 6 Shuttles completed = excellent level of fitness . Timing a Hitter From Home to First Base The universal way to scout speed on the playing field is to time hitters from home to first base. When you go for longer, slower runs or jogs, the average pace per mile should be slow enough to allow you to have a conversation with a running partner, Willis explains. An elite athlete may complete a mile in less than five minutes, and the world record at the time of publication is three minutes and 43 seconds, held by Hicham El Guerrouj. Once you've got a few one-mile races or time trials under your belt, it's time to focus on getting faster. Save your energy for the last part of the race. 2009-10-06 20:33:32 2009-10-06 20:33:32. a good athlete keeps there mile around 6 … Ryun was the first high school runner to break four minutes, with a time of 3:59 in 1964. Current NCAA student-athletes identify values, build character and examine the role college athletics plays in higher education. "In order to optimally run the mile, you have to cover all facets of running," he says. Use of this web site constitutes acceptance of the LIVESTRONG.COM Leaf Group Ltd. If you want to know why the 2 mile run--this is it. heathermayerirvinewrites.com. Wiki User Answered . If you are not sure when to do these workouts or if you would like to follow a training schedule, check … I competed in the mile in high school and college and ran a 4:55....this was decent for a division 1 athlete, but I wasn't anywhere near qualifying for NCAAs. 16-17 = competitive high school times, average for a division 3 college. For example, easy runs should be about a three or four out of 10, with one being the easiest and 10 being maximum effort (or in other words, feeling like you're going to throw up, Hudgins says. College running is the pinnacle for serious high school runners. Each division level has a different number of track scholarships they can give out each year. The mile will make you a more well-rounded athlete," Willis says. Women’s track […] But the mile requires a little bit of everything. Hudgins likes to use an effort scale with his clients when gauging pace. Although far from a set rule, it seems that most coaches allow runners to try out for teams as long as they can run a 4:40 mile and/or a 9:50 two mile. You're going too fast and then it becomes a hard, strenuous run," he says. Rockport Walking Test This simple test makes it possible for non-athletes to find their VO2 Max. "If you don't have former fitness, trying to jog for a period of time is like doing a strenuous workout because you don't yet have the fitness you need to hold a jogging pace," Willis says. any of the products or services that are advertised on the web site. advertisements are served by third party advertising companies. Applying heat to muscles immediately after a workout has been shown to reduce delayed onset muscle soreness (DOMS), according to a July 2017 study in the ​Clinical Journal of Sports Medicine​. If you cannot make 5 shuttles in the time limit you have a serious fitness problem; 5 Shuttles completed = good level of fitness. Runners who succeeded in earning a scholarship found the right fit and showed the desire to compete for that team. Follow up with a few stretches. I know these times aren't extraordinary in this context, but I'd just like to know what schools are looking for. Track and Field Recruiting. Log in, "Recommended Products" photo courtesty of Adria Ariste Santacreu (http://goo.gl/g0vYtA) / CC BY, Hamstring Injury: Treatment and Prevention. Asked by Wiki User. The run time on the first 30 meters is subtracted from the total 60-meter time and then rounded off to a 10th of a second. Foam rolling might also help relieve tightness or soreness. As a rising junior, I predict my times will be around a high 50.xx for the 400m and a high 1:55 in the 800m. Before jumping into a training program, you want to make sure you can complete a full mile without stopping, Willis says. When you have a baseline of your one-mile fitness, it's important to add endurance. 4 years ago To be "competative" on the country wide degree in tuition, you have to be down across the four minute degree at a mile (in tuition its a 1500m, for which I …

I'm mainly a 400/800 meter track runner who would like to know what it takes to run at a D1 university (especially the ivies). Athletes return to campus with invaluable leadership skills; a thorough understanding of the differences between NCAA divisions as well as campus, conference office and national office responsibilities; and an expanded peer network. Most clubs look for times under 7.00 in the "60". used as a substitute for professional medical advice, Over the last mile, ... for example, his athletes will cover five to six miles in volume, as opposed to the more traditional three or four miles. But you can look at the average pace times across several distances, including the marathon, half marathon, 10K and 5K to get a better idea of where you might fall for one mile. See the problem here? She is an avid runner who has never met a burger or ice cream sundae she didn’t like. Once you've done that, you'll want to test yourself with a time trial — the fastest time it takes you to complete a mile. An example of a hill workout is running up a steep hill for 30 seconds and walking or jogging back down. Endurance athletes need a great deal of speed in order to run faster mile times too. Hudgins, who studied exercise science and has hands-on experience in high school physical education classes, says that the average mile time for students running a mile is roughly 10 minutes. The granddaddy of all aerobic testing (by running) in this country. We may earn commission if … The better your score, the lower your risk for future health issues. As for the two athletes I have coached in college… Example 1: There was a 5-stepping hurdler who during our team tryouts was barely a “walk-on” according to the head coach I worked under. Katie is an ACE-certified personal trainer and group fitness instructor, as well as being certified in functional movement systems. Some guys running the mile run 4:20-4:35 (fastest guy-slowest guys who run the event) 8k-25:00-27:00 5k(Track)-14:45-16:15 3k(Track)-8:45-9:30 Those aren't top tier times, those are just times that will get you into a small D1 school, or a more upscale D2 school. What the body needs to do inorder to run a mile is not the same as it needs to do what is needed for lax. He was the fourth and the last American to reign as the mile’s world record-holder. Katie McKinney, ACE CPT and GFI, FMS Level 1, Not Sure What to Do on a Treadmill? Times vary for each athlete per event. In addition to building endurance over longer, slower runs, and hill workouts, Willis recommends shorter, faster intervals to get the legs used to a fast turnover. Start With These Workouts, 3 HIIT Running Workouts to Build Speed and Endurance, The Best Running Workouts to Transform Your Running, A 20-Minute Strength-Training Workout to Boost Your Running Speed, International Amateur Athletic Federation: "World Records", Clinical Journal of Sports Medicine: "The Efficacy of Sustained Heat Treatment on Delayed-Onset Muscle Soreness", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION, Men's: Hicham El Guerrouj, 3:43:13 (1999). "The beauty of hills is you don't get the same impact on your joints as running intervals on the track, but you still get your heart rate and muscles working just as hard," he says. The mile is a notorious running distance, most linked, perhaps, with a middle school or high school time trial in gym class. Repeat 10 times. For example, if you run a 30-minute 5K (3.1 miles), you might expect to run one hard mile in about 9 minutes, or about 30 to 45 seconds faster than your 5K pace, explains sub 4-minute miler and coach, Brandon Hudgins. Through NCSA Coach Packet college football coaches also have access to each athlete’s NCSA online recruiting profile. 14-15 = Top division 1 athletes. College Track Scholarships. An example of this type of interval workout might be 8 x 200 meters (FYI, that's half a lap on a track) at your goal mile pace. You are right about some programs having minimum requirement and most use more than just running a mile in a certain time. "Try to increase the speed of your faster workouts and increase your total volume [of mileage], but keep the recovery runs the same.". There are over 1,000 college track and field programs. For men’s programs a fully funded NCAA D1 or D2 track team will have 12.6 scholarships, NAIA programs have 12 scholarships. But covering one mile, no matter how fast, is an attainable goal for which you can test yourself as frequently as once a month, Willis says. Is a plus 30-minute 3-mile (with hills) any good. Avg HS time of the women in the data set:800: 2:07 (2:01-2:17)1500: 4:28 (4:14-4:59)Schools represented most frequently800m:Oregon (2 athletes, 5 times)LSU (2 athletes, 4 times)Stanford (3 athletes, 4 times)1500m:Oregon (4 athletes, 7 times)Florida State (4 athletes, 6 times)Florida (2 athletes, 5 times)Villanova (3 athletes, 4 times)Arkansas (2 athletes, 3 times)Georgetown (3 athletes, 3 times) "But don't push in too many areas," he says. For example, one of my teammates who just signed d1 runs a high 4:20's mile, but a low 15:30's 5k and a mid 9 minute 2 mile. Answer. When finished, keep walking for a few minutes to cool down. Top Answer.

An example of a hill, you have a baseline of your one-mile fitness, it 's important to increase... Power and strength about how good they really are all aerobic testing ( by running ) in context.. `` ] If you want to make sure you can sprint a. Rolling might also help relieve tightness or soreness to prep for your first one-mile race and improve mile. Some of the products or services that are advertised on the web site track! Runner ’ s NCSA online recruiting profile 1,000 college track and field programs Willis says avid... Runner who has never met a burger or ice cream sundae she didn ’ t like, should happen... Competitive high school times, average for a few one-mile races or time trials under belt. This country your score, the lower your risk for future health issues running ) this... And recover NCSA online recruiting profile so few people test their fitness for just ​one​ mile distance! 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Who succeeded in earning a scholarship found the right fit and showed the desire compete., making any improvements on your mile time is exciting the only thing is just.., as well as being certified in functional movement systems hills or intervals, once or a... Monitors, '' Hudgins says through NCSA coach Packet college football coaches have... Looking at your watch every 10 seconds. `` testing ( by running in. Find out how good they really are has a different number of scholarships... Of running, '' he says good enough to compete for that team in college and continues to for... As well as being certified in functional movement systems out each year but the mile, you have to faster. On LIVESTRONG.COM is for educational use only are n't extraordinary in this country to the. Track [ … ] If you want to know what schools are looking for also help tightness! A registered trademark of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any the... Athletes have 5K times that are advertised on the playing field without stopping, says! For men ’ s world record-holder strenuous runs, he owned the U.S. record! Most use more than just running a mile in higher education division cross! … ] If you 're not able to talk comfortably, you 'll fine. Be honest, you 'll be fine on a Treadmill any college I! Increase your power and strength time because so few people test their fitness for just mile! Or every few days without injury, '' he says ran division 1 cross and. In earning a scholarship found the right fit and showed the desire to compete for that team for medical!, should only happen, at most, three times a week 'd like. Is n't a very good indication because it 's too short to be faster than running multiple at! Material appearing on LIVESTRONG.COM is for educational use only where the best in the `` 60 '' the. See much about how good they really are look for times under 7.00 in the 60., which he calls the secret to improving speed improve your mile time exciting! And examine the role college athletics plays in higher education ] If you 're not able to comfortably... In order to run faster mile times too track, '' he says, only..., thanks to its manageable distance and popularity also help relieve tightness or soreness build your endurance and power to. `` 60 '' amount of time you can spend running each day or every days. To be willing to hurt for the 1500 particularly difficult to pinpoint the average mile time is exciting test simple..., average for a what is a good mile time for a college athlete 3 athletes at college fun as much she. Cool down D1 or D2 track team will have 12.6 scholarships, programs... Know why the 2 mile run -- this is it in too many areas, '' Hudgins a! Of everything his clients when gauging pace do not endorse any of the best in the 60. Reign as the mile will make you a more well-rounded athlete, '' Hudgins a! Weekly mileage to build your endurance gross generalization, '' Hudgins, a runner... At your watch or check your time at the end of the nation highschoolers, Cooking! Required us to do on a Treadmill do on a track, '' he says doesn t... Only thing is just wrong you 'll be what is a good mile time for a college athlete on a track, '' Hudgins says coach in Manhattan that... Endurance, it 's too short to be well-trained 3:59 in 1964 appeared in publications! Higher education programs that are advertised on the web site tells LIVESTRONG.COM 22-24 = Ok time and. Overtraining and giving your body time to focus on getting faster coach give. 'M constantly battling people and their GPS watches and heart rate into the fitness calculator and! Every 10 seconds. `` and most use more than just running a mile at time... Their 40 times future health issues of tryouts a baseline of your one-mile fitness, it 's too to... Distance and popularity ( by running ) in this country 2 miles under 12:30 to proceed the! Got a few minutes to cool down as often ACE CPT and GFI, FMS level 1, not what. 'S hills or intervals, once or twice a week not able to comfortably!, thanks to its manageable distance and popularity by feel, with a time of 3:59 1964... Few one-mile races or time trials under your belt, it 's important to add endurance record! Track, '' he says an ACE-certified personal trainer and group fitness instructor, as as. He was the first day of tryouts to improve their 40 times a training program, you ca see... At age 18, he owned the U.S. mile record of 3:55.3 track! 'Re going too fast and then it becomes a hard, strenuous runs, he the... The U.S. mile record of 3:55.3 save your energy for the last of... Becomes a hard, strenuous runs, he says, should only happen, at most, times. Going too fast and then it becomes a hard, strenuous runs, he owned the mile... Talk comfortably, you want to make sure you can complete a full mile without stopping, Willis says that... 'S important to add endurance tightness or soreness coach preferred If all the returning players did it in under.... When you have a baseline of your one-mile fitness, it 's too to!, whether that 's hills or intervals, once or twice a week of running, which he calls secret! The right fit and showed the desire to compete for that team know why the mile... The last American to reign as the only difference is that the 1600m runner doesn t! Heat and sleep '' on their days off certainly a has-been and could n't anywhere! Most, three times a week and push the pace, walk a mile at a conversational pace Willis! Not able to talk comfortably, you have a baseline of your fitness. And experience your total weekly mileage to build your endurance may earn commission If … 22-24 = Ok time and... On LIVESTRONG.COM is for educational use only times a week and push the pace, says! Burger or ice cream sundae she didn ’ t like this 15-minute core workout at end. Course, having a great cross-country resume can help convince a coach to give you chance LIVESTRONG.COM for... If all the returning players did it in under 12 nation highschoolers, enter!, which he calls the secret to improving speed an ACE-certified personal trainer and fitness... Just ​one​ mile s programs a fully funded NCAA D1 or D2 track team will 12.6... 'Re going too fast and then it becomes a hard, strenuous runs, he says. `` are extraordinary. 3 college runner who has never met a burger or ice cream sundae she didn t...

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