How Long Does It Take to Run 15 Miles?
The average recreational runner completes 15 miles in about 2 hours to 2 hours 30 minutes, depending on fitness level. Beginners typically take 2:30–3:15, intermediate runners 1:45–2:15, and advanced runners under 1:45. Fifteen miles is a critical marathon training distance — long enough to simulate late-race fatigue without the full 26.2-mile toll.
Calculate Your Running Time
Distance: 15 mi (24.14 km)
15-Mile Times by Experience Level
| Level | Men's 15-Mile | Women's 15-Mile | Per-Mile Pace |
|---|---|---|---|
| Beginner | 2:15–2:55 | 2:30–3:15 | 9:00–13:00 |
| Intermediate | 1:45–2:15 | 2:00–2:30 | 7:00–10:00 |
| Advanced | 1:22–1:45 | 1:35–2:00 | 5:30–8:00 |
| Elite | Under 1:15 | Under 1:22 | Under 5:00 |
A sub-2-hour 15-miler (8:00/mile) is a strong benchmark. At this distance, your pace should be 60–90 seconds per mile slower than your 5K race pace — this is endurance territory, not speed work.
15-Mile Times at Common Paces
| Pace (min/mile) | 15-Mile Time | Marathon Equivalent | Level |
|---|---|---|---|
| 6:30 | 1:37:30 | 2:50:14 | Advanced |
| 7:00 | 1:45:00 | 3:03:08 | Advanced |
| 7:30 | 1:52:30 | 3:16:03 | Strong intermediate |
| 8:00 | 2:00:00 | 3:29:46 | Intermediate |
| 8:30 | 2:07:30 | 3:42:52 | Intermediate |
| 9:00 | 2:15:00 | 3:55:58 | Recreational |
| 9:30 | 2:22:30 | 4:08:53 | Recreational |
| 10:00 | 2:30:00 | 4:22:11 | Beginner |
| 11:00 | 2:45:00 | 4:48:24 | Beginner |
| 12:00 | 3:00:00 | 5:14:38 | Beginner-walker |
Your 15-mile long-run pace is the single best predictor of marathon potential. Add 30–60 seconds per mile to your comfortable 15-mile pace for a realistic marathon target.
5 Real-World Examples
1. The Peak Marathon Long Run
Ben, 36, runs 15 miles as his second-longest training run before a spring marathon. At his easy long-run pace of 8:30/mile, the run takes 2 hours 7 minutes 30 seconds. His marathon goal pace is 7:30/mile — a full minute faster — but long runs build endurance, not speed.
At 175 lbs, Ben burns approximately 1,969 calories (175 × 0.75 × 15). He carries a hydration vest with 1 liter of water and takes three energy gels at miles 5, 9, and 12.
2. The First 15-Miler
Sara, 31, reaches 15 miles for the first time in her marathon training. At 9:45/mile, the run takes 2 hours 26 minutes 15 seconds. She calls the final 3 miles "a preview of what miles 20–23 will feel like in the marathon."
Her legs felt heavy from mile 12 — this is the precise adaptation 15-milers are designed to create. At 140 lbs, she burns approximately 1,575 calories (140 × 0.75 × 15).
3. The Experienced Marathoner's Routine
Carlos, 44, has run 9 marathons. He runs 15 miles every other Saturday during training blocks. At 7:45/mile, the run takes 1 hour 56 minutes 15 seconds. After 9 marathons, he knows exactly how to fuel, hydrate, and pace this distance.
His 7:45 long-run pace maps to a roughly 3:35 marathon goal. At 165 lbs, he burns about 1,856 calories (165 × 0.75 × 15).
4. The Ultramarathon Warm-Up
Tanya, 38, is training for a 50K (31 miles) and treats 15 miles as a moderate weekend effort. At 8:15/mile, her run takes 2 hours 3 minutes 45 seconds. For her, 15 miles is the "sweet spot" — long enough to practice nutrition without the multi-day recovery a 20+ mile run requires.
She tests a new electrolyte drink formula during this run. At 135 lbs, she burns about 1,519 calories (135 × 0.75 × 15).
5. The Slow-and-Steady Long Runner
Pete, 55, runs 15 miles as his monthly peak long run. At 10:30/mile, it takes 2 hours 37 minutes 30 seconds. He trains for half marathons, not full marathons, but uses occasional 15-milers to build exceptional endurance.
His 10:30 long-run pace is intentionally easy — about 90 seconds slower than his half marathon race pace of 9:00/mile. At 190 lbs, he burns approximately 2,138 calories (190 × 0.75 × 15).
What Affects Your 15-Mile Time?
Pace decline is expected. Even experienced runners slow 15–30 seconds per mile in the final 3–5 miles of a 15-miler. Budget an extra 3–8 minutes beyond what a constant-pace calculation predicts.
Nutrition is mandatory. At 2+ hours of running, glycogen depletion becomes a real risk. Take 100–200 calories per hour after the first hour — gels, chews, or sports drink.
Hydration requires planning. You'll need 500–750ml per hour. Carry a bottle or plan a route with water access.
Terrain amplifies everything. A hilly 15-mile route can add 15–25 minutes over a flat course and increase calorie burn by 30–50%.
Frequently Asked Questions
What is a good 15-mile run time?
Under 2:15 (9:00/mile) is solid recreational. Under 2:00 (8:00/mile) indicates strong fitness. Under 1:45 (7:00/mile) is advanced.
How does a 15-mile run relate to marathon preparation?
Fifteen miles is typically the long run at weeks 10–12 of a 16–20 week marathon plan. It's long enough to simulate the aerobic demands of miles 20+ in a marathon. Most plans build from 15 to 18–20 miles over the following 3–4 weeks.
How many calories does running 15 miles burn?
Running 15 miles burns approximately 1,688 calories for a 150-lb runner (150 × 0.75 × 15). On hilly terrain, add 30–50% more.
Related Pages
- How Long to Run 10 Miles — a shorter long run
- How Long to Run 20 Miles — the marathon training peak
- How Long to Run a Marathon — the race this trains you for
- How Long to Walk 15 Miles — walking comparison
- Running Time Calculator — calculate any distance
Sources Cited
- RunRepeat (2024). Marathon statistics. runrepeat.com
- Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com