What is a good time for Run 1 Mile?

Good times for Run 1 Mile depend on your fitness level: Elite athletes finish under 12:00, advanced athletes target 12:00-9:00, intermediate athletes aim for 9:00-7:00, and beginners should focus on proper form over 7:00.

What is considered a good Run 1 Mile time?

A good Run 1 Mile time for most CrossFit athletes is between 9:00-7:00 (intermediate level). Elite times are under 12:00, 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 7:00 with good form, while advanced athletes can target 12:00-9:00. 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 primarily works the muscles involved in Run. This workout develops multiple fitness domains.

Workout Description

Run 1 mile

Why This Workout Is Medium

A one-mile time trial has very low movement complexity and no external load, but it demands sustained, high aerobic output with an anaerobic kick in the final quarter. Most CrossFit athletes will finish in 6–12 minutes. It’s approachable for all levels yet challenging to PR, requiring smart pacing, solid conditioning, and grit.

Benchmark Times for Run 1 Mile

Elite: <5:00
Advanced: 5:30-6:00
Intermediate: 6:30-7:00
Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): Sustained 6–12 minute effort emphasizing the aerobic system with a strong finish. Pace, breathing, and rhythm determine success more than technique or strength. The limiter is cardiovascular capacity and tolerance to sustained discomfort.
Speed (8/10): This is a fast, uncomfortable pace for most. Success hinges on settling into target speed quickly, holding it, and finishing hard without a significant drop-off.
Stamina (4/10): Repetitive lower-body contractions under continuous movement create mild muscular burn, mainly in calves, hamstrings, and hip flexors. Stamina matters, but it’s secondary to overall engine and pacing strategy.
Power (2/10): A brief accelerative start and stronger closing kick require some power, but most of the effort is submaximal. The race is won with economy and pacing rather than explosive output.
Flexibility (1/10): Basic range for running: comfortable ankle dorsiflexion, hip extension, and thoracic posture. Mobility demands are minimal but good range supports efficient stride and reduced impact.
Strength (1/10): No external load and minimal force demands beyond bodyweight impact. Strength is not the limiter; adequate general leg strength suffices for good mechanics at target pace.

Movements

Scaling Options

Scale to: 1200 m Run • 800 m Run (run/walk as needed) • 2000 m Row (or 4 km Bike Erg)

Scaling Explanation

These options reduce volume or change modality while preserving a single-mode, sustained cardio effort in a similar time domain.

Intended Stimulus

Fast and controlled middle-distance effort. You should feel slightly uncomfortable by the halfway point, then build to a hard but sustainable push. Aim for an even or slight negative split, focusing on quick cadence, relaxed shoulders, and consistent breathing. Finish with a strong kick over the final 200–400 meters.

Coach Insight

Open conservative for the first 400 m, then settle into goal pace by 800 m. If you feel good at 1200 m, accelerate steadily to the finish. The one tip: negative split—your second half should be as fast or faster than the first. Avoid starting too hot, overstriding, or skipping a proper warm-up and course measurement.

Benchmark Notes

For a 1-mile run workout scored for time: Base running times range from 5:00 (elite) to 12:00+ (beginner). Using standard mile time distributions: L10 (elite) = sub-5:00, L9 = 5:00-5:30, L8 = 5:30-6:00, L7 = 6:00-6:30, L6 = 6:30-7:00, L5 (median) = 7:00-7:30, L4 = 7:30-8:00, L3 = 8:00-9:00, L2 = 9:00-10:00, L1 = 10:00+. Since this is a single movement with no transitions or equipment changes, times are based purely on running fitness and pacing ability. Elite CrossFitters typically run sub-6:00 miles, while recreational athletes range 7:00-10:00+.

Modality Profile

This workout is purely monostructural: continuous running for distance. There are no gymnastics or weightlifting elements. Performance is driven by aerobic capacity, running economy, and pacing strategy, with time spent entirely on locomotion rather than transitions or mixed-modal interference.

Similar Workouts to Run 1 Mile

If you enjoy Run 1 Mile, you might also like these similar CrossFit WODs:

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

Training Profile

Attribute	Score	Explanation
Endurance	9/10	Sustained 6–12 minute effort emphasizing the aerobic system with a strong finish. Pace, breathing, and rhythm determine success more than technique or strength. The limiter is cardiovascular capacity and tolerance to sustained discomfort.
Stamina	4/10	Repetitive lower-body contractions under continuous movement create mild muscular burn, mainly in calves, hamstrings, and hip flexors. Stamina matters, but it’s secondary to overall engine and pacing strategy.
Strength	1/10	No external load and minimal force demands beyond bodyweight impact. Strength is not the limiter; adequate general leg strength suffices for good mechanics at target pace.
Flexibility	1/10	Basic range for running: comfortable ankle dorsiflexion, hip extension, and thoracic posture. Mobility demands are minimal but good range supports efficient stride and reduced impact.
Power	2/10	A brief accelerative start and stronger closing kick require some power, but most of the effort is submaximal. The race is won with economy and pacing rather than explosive output.
Speed	8/10	This is a fast, uncomfortable pace for most. Success hinges on settling into target speed quickly, holding it, and finishing hard without a significant drop-off.

Run 1 Mile

For Time Bodyweight Single Movement

Run 1 mile

Difficulty:

Medium

Modality:

Stimulus:

Insight:

Scaling:

Scale to: 1200 m Run • 800 m Run (run/walk as needed) • 2000 m Row (or 4 km Bike Erg)

Time Distribution:

5:45Elite

7:30Target

12:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.For a 1-mile run workout scored for time: Base running times range from 5:00 (elite) to 12:00+ (beginner). Using standard mile time distributions: L10 (elite) = sub-5:00, L9 = 5:00-5:30, L8 = 5:30-6:00, L7 = 6:00-6:30, L6 = 6:30-7:00, L5 (median) = 7:00-7:30, L4 = 7:30-8:00, L3 = 8:00-9:00, L2 = 9:00-10:00, L1 = 10:00+. Since this is a single movement with no transitions or equipment changes, times are based purely on running fitness and pacing ability. Elite CrossFitters typically run sub-6:00 miles, while recreational athletes range 7:00-10:00+.