How Long Does It Take To Run a Quarter Mile?

A quarter mile is a distance equal to 403 meters.

In this article, you will find out how long it takes to run a quarter mile and you will find answers to the most common questions on this topic.

On average, it takes approximately 2 minutes and 19 seconds to run a quarter mile, which means that the average running pace is 9:16 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result.

Depending on the mile time, the table shows how much time it takes to run a quarter mile, 1 km, 5 km, 10 km, half marathon, and marathon.

You can use my running pace calculator to calculate the time it takes to run a quarter mile at a certain pace. You can also calculate how fast you will run if you run a quarter mile in a certain amount of time.

What is the average quarter-mile run time for beginners?

For beginners, the average quarter-mile time is about 2 minutes 37 seconds, which means that the average running pace is 10:30 minutes per mile.

If you are a beginner, you might not be able to run the whole mile continuously without stopping. In that case, combine running and walking segments.

For example, your training session can consist of 5 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 quarter-mile run time for advanced runners?

For advanced runners, the average quarter-mile time is about 1 minute 35 seconds, which means that the average running pace is 6:20 minutes per mile.

Advanced runners usually run a quarter mile as a part of interval training.

What is a good quarter-mile time?

Most runners think that a good quarter mile time is everything under 1 minute 45 seconds, which means that the average running pace is 7 minutes per mile. A 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 quarter mile time will be 2 minutes, while another runner will be unhappy with that result. A good quarter-mile time is the 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.

What is the World Record for the 400m run?

The men’s outdoor world record for 400m is 43.03 seconds (the average pace is 2:53 minutes per mile or 1:47 minutes per kilometer), set by Wayde VAN NIEKERK in Rio de Janeiro (BRA) on August 14, 2016.

The women’s outdoor world record for 400m is 47.60 seconds (the average pace is 3:11 minutes per mile or 1:59 minutes per kilometer), set by Marita KOCH in Canberra (AUS) on October 06, 1985.

Is it good to run a quarter mile every day?

If you run a quarter mile 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 enough and not good to run a quarter mile 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.

Read more: Different Types of Runs + 12 Workout Examples

Is it possible to run a quarter mile without training?

If you are active and in good shape, it is possible to run a quarter mile without training. If you have not done any sports so far, and you spend most of your time sitting, be careful. In the beginning, combine walking and running.

I always advise a thoughtful and consistent approach to training regardless of someone’s current level of fitness.

How many calories do you burn by running a quarter mile?

Running a quarter mile will burn you an average of about 25 calories. The exact number of calories spent while running a quarter mile depends on the weight and fitness of the runners, 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 weighs 175 lbs will spend approximately 34 calories by running a quarter mile at a pace of 9:39 min/mi, while a 130 lbs runner will spend approximately 26 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

The average number of steps in a quarter mile

It takes approximately 525 steps to walk a quarter mile, and approximately 750 steps to run a quarter mile.

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 precisely how many steps, you have taken in a quarter mile 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 a quarter mile at a given speed.

Read more: How Many Steps Are in a Quarter Mile? (Detailed Answer)