How Long Does it Take to Run 3 Miles? (Explained in Detail)
3 miles or 4.8 kilometers is a distance that is not specific to any sort of race. However, you will often find it in the training plans of beginners and experienced runners alike.
In this article, you will find out how long it takes to run 3 miles and you will find answers to the most common questions on this topic.
As a bonus, at the end of the article, you will find a 4-week training plan for running 3 miles without stopping.
The average time to run 3 miles is around 28 minutes, which means that the average running pace is 9:20 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result.
When calculating the average time it takes to run 3 miles, I used the statistics on the average time for 5 kilometers.
Depending on the running pace, the table shows how long it takes to run 3 miles.
| Minutes per mile | Minutes per kilometer | 3 miles in minutes |
|---|---|---|
| 8:00 | 4:58 | 24:00 |
| 8:30 | 5:17 | 25:30 |
| 9:00 | 5:36 | 27:00 |
| 9:30 | 5:54 | 28:30 |
| 10:00 | 6:13 | 30:00 |
| 10:30 | 6:31 | 31:30 |
| 11:00 | 6:50 | 33:00 |
You can use my running pace calculator to calculate the time it takes to run 3 miles at a certain pace. You can also calculate how fast you will run if you run 3 miles in a certain amount of time.
What is the average 3-mile time for beginners?
For beginners, the average 3-mile time is about 33 minutes, which means that the average running pace is 11:00 min/mi.
Beginners might not be able to run the whole 3 miles continuously without stopping. In that case, they should combine running and walking segments.
For example, your training session can consist of 10 alternations between 1 minute of running and 1 minute of walking.
Gradually reduce your walking segments and increase your run time. You must listen to your body and be patient. In time, your fitness level will only get better and better.
Tip
If you are a beginner, walk breaks are a useful training method that will help you build your fitness. Over time, you will build enough endurance and you will no longer need walk breaks.
Read more: Is It Bad To Take Walk Breaks During A Run?
What is the average 3-mile time for advanced runners?
For advanced runners, the average 3-mile time is about 20 minutes, which means that the average running pace is 6:40 min/mi.
Advanced runners usually run 3 miles as part of a warm-up routine or as a separate training session that serves as a form of recovery.
What is a good time to run 3 miles?
Most runners think that a good 3-mile time is everything under 23 minutes (7:40 minutes per mile). Good mile time depends on numerous factors, such as age, sex, fitness level, experience, time, and terrain on which you run.
It is difficult to give a precise answer because it varies from person to person.
For someone, a good 3-mile time will be 30 minutes, while another runner will be unhappy with that result. A good 3-mile time is a result you will be happy with.
Tip
Don’t compare yourself to others. Everyone is different. Follow your results and push your boundaries. Enjoy running and progress gradually to train without injury, because that’s most important.
Is running 3 miles in 30 minutes good?
To run 3 miles in 30 minutes, you need to run at an average pace of 10:00 minutes per mile, which is a good result for beginners.
Is running 3 miles in 25 minutes good?
To run 3 miles in 25 minutes, you need to run at an average pace of 8:20 minutes per mile.
That is a good result for runners who train 3 to 4 times a week and run about 16 miles per week.
Is running 3 miles a day enough?
Running 3 miles a day is enough if you want to improve your overall health, be in good shape, and lose weight.
However, if you want to improve your running results, you need to combine different types of workouts and run different distances.
Will running 3 miles a day get me in shape?
Running 3 miles a day will get you in shape, especially if you do strength training twice a week in addition to running, and if you pay attention to what you eat.
However, do not forget about adequate recovery. Therefore, no matter how good you feel, take at least one day of complete rest every week.
Is it good to run 3 miles a day?
If you run 3 miles every day, you will improve your health, strengthen your muscles, burn more calories, and generally feel better.
However, if you want to improve your running skills, it is not good to run 3 miles every day.
You must have complete rest at least one day a week to reduce the risk of injury and the occurrence of overtraining.
Likewise, if you want to progress, you have to put your body under different kinds of strain by doing different workouts.
How hard is it to run 3 miles?
Beginners can find it difficult and challenging to run 3 miles continuously, without stopping.
On the other hand, experienced runners will not find 3 miles challenging.
However, if they run at a fast pace and push their boundaries, they will also find 3 miles difficult and challenging.
Can I run 3 miles without training?
If you are active and in good shape, it is possible to run 3 miles without training. If you have not done any sports so far, and you spend most of your time sitting, then it is not recommended.
I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.
How many calories does running 3 miles burn?
Running 3 miles will burn you an average of about 300 calories.
The exact number of calories spent while running 3 miles depends on the runner’s weight and fitness level, their pace, the terrain they run on, and the weather conditions.
The heavier you are, the more calories you will burn because you have to carry more weight and work harder to run the same distance at the same pace.
Example
According to the calories burned running calculator, a runner who weights 175 lbs will spend approximately 408 calories by running 3 miles at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 303 calories.
Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)
How to run 3 miles without stopping?
To run 3 miles continuously, without stopping, follow these tips:
- Initially, combine running and walking segments
- Gradually shorten your walking segments and run longer
- Train at least 3 times a week
- Take at least 1 day off between workouts
- Don’t think about pace, listen to your body
- Run at a conversational pace at which you can say a full sentence while running without exhausting yourself
The average number of steps in 3 miles
It takes approximately 6300 steps to walk 3 miles, and approximately 4600 steps to run 3 miles.
To calculate an accurate figure, you need to consider a number of different factors, such as gender, height, weight, stride length, and pace of walking or running.
For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.
You can use a calculator to determine exactly how many steps you have taken in 3 miles of walking or running.
The study calculated the average number of steps that need to be taken per mile while walking or running.
The table shows an overview of the steps required to cross 3 miles at a given speed.
| Miles | Average walk (3mph) 20:00 min/mi 12:26 min/km | Brisk walk (4mph) 15:00 min/mi 9:19 min/km | Run (6mph) 10:00 min/mi 6:13 min/km | Fast run (7.5mph) 8:00 min/mi 4:58 min/km |
|---|---|---|---|---|
| 1 | 2252 steps | 1935 steps | 1672 steps | 1400 steps |
| 3 | 6756 steps | 5805 steps | 5016 steps | 4200 steps |
Read more: How Many Steps Are in 3 Miles? (Detailed Answer)
4-week training plan for running 3 miles without stopping
If you follow this training plan, after 4 weeks, you should be able to run 3 miles continuously, without stopping.
The plan consists of 3 workouts per week and is intended for novice runners who can run 1 mile continuously.
Each workout has set times for easier tracking, so a stopwatch will be all you need.
Before each workout, the warm-up includes 10 minutes of walking, mobility exercises, and dynamic stretching exercises.
At the end of each workout, walk 10 minutes to relax your muscles and speed up your recovery.
Week 1
- Day 1: 10 x 1 minute of running / 1 minute of walking
- Day 2: Rest
- Day 3: 5 minutes of running, 2 minutes of walking, 5 minutes of running
- Day 4: Rest
- Day 5: Rest
- Day 6: 10 minutes of running
- Day 7: Rest
Week 2
- Day 1: 10 x 2 minutes of running / 1 minute of walking
- Day 2: Rest
- Day 3: 10 minutes of running, 3 minutes of walking, 10 minutes of running
- Day 4: Rest
- Day 5: Rest
- Day 6: 15 minutes of running
- Day 7: Rest
Week 3
- Day 1: 10 x 3 minutes of running / 2 minutes of walking
- Day 2: Rest
- Day 3: 15 minutes of running, 3 minutes of walking, 10 minutes of running
- Day 4: Rest
- Day 5: Rest
- Day 6: 25 minutes of running
- Day 7: Rest
Week 4
- Day 1: 10 x 3 minutes of running / 1 minute of walking
- Day 2: Rest
- Day 3: Rest
- Day 4: 20 minutes of running, 3 minutes of walking, 10 minutes of running
- Day 5: Rest
- Day 6: Rest
- Day 7: 3 miles
Matea Matošević
Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…
