How Long Does It Take to Run 3 Miles?
The average recreational runner completes 3 miles in about 24 to 30 minutes, depending on fitness level. Beginners typically take 30–39 minutes, intermediate runners 21–27 minutes, and advanced runners under 21 minutes. Three miles is the classic "daily run" distance — long enough to count as real exercise, short enough to fit into any schedule. Three miles is also nearly identical to a 5K (3.107 miles), making it the most practical distance for daily 5K training. And it's the US Marine Corps Physical Fitness Test (PFT) distance — where a sub-18 earns a perfect score.
Calculate Your Running Time
Distance: 3 mi (4.83 km)
3-Mile Times by Experience Level
| Level | Men's 3-Mile | Women's 3-Mile | Per-Mile Pace |
|---|---|---|---|
| New runner | 33:00–45:00 | 36:00–48:00+ | 11:00–16:00 |
| Beginner | 27:00–33:00 | 30:00–39:00 | 9:00–13:00 |
| Intermediate | 21:00–27:00 | 24:00–30:00 | 7:00–10:00 |
| Advanced | 17:00–21:00 | 19:30–24:00 | 5:40–8:00 |
| Elite | Under 14:30 | Under 16:30 | Under 4:50 |
A sub-30-minute 3-miler (10:00/mile) means sustaining a running pace for half an hour — a real milestone for new runners. A sub-24 (8:00/mile) signals solid fitness. A sub-21 (7:00/mile) is strong recreational.
Since 3 miles is 97% of a 5K, your 3-mile time is essentially your 5K time minus 20–30 seconds.
US Marine Corps PFT Standards
The 3-mile run is the endurance component of the Marine Corps PFT. Here are the scoring thresholds:
| Score Points | Men's 3-Mile | Women's 3-Mile |
|---|---|---|
| Maximum (100) | 18:00 | 21:00 |
| 90 points | 19:30 | 22:30 |
| 80 points | 21:00 | 24:00 |
| 70 points | 22:30 | 25:30 |
| 60 points | 24:00 | 27:00 |
| Minimum (40) | 27:40 | 30:50 |
A perfect 100 on the Marine PFT run requires 18:00 (6:00/mile) for men and 21:00 (7:00/mile) for women. These are demanding standards — an 18:00 3-mile puts you in the top ~5% of all male recreational runners.
3-Mile Times at Common Paces
| Pace (min/mile) | 3-Mile Time | 5K Equivalent | Level |
|---|---|---|---|
| 6:00 | 18:00 | 18:38 | Advanced (Marine PFT max) |
| 6:30 | 19:30 | 20:12 | Advanced |
| 7:00 | 21:00 | 21:45 | Strong intermediate |
| 7:30 | 22:30 | 23:18 | Intermediate |
| 8:00 | 24:00 | 24:51 | Intermediate |
| 8:30 | 25:30 | 26:25 | Recreational |
| 9:00 | 27:00 | 27:58 | Recreational |
| 9:30 | 28:30 | 29:31 | Recreational |
| 10:00 | 30:00 | 31:04 | Beginner |
| 11:00 | 33:00 | 34:11 | Beginner |
| 12:00 | 36:00 | 37:17 | Beginner-walker |
The 5K equivalent column adds the extra 0.107 miles. Your actual 5K might be slightly slower, but 3-mile training is the single best preparation for 5K racing.
How 3-Mile Times Change by Age
| Age Group | Typical Men's 3-Mile | Typical Women's 3-Mile |
|---|---|---|
| 16–19 | 18:00–25:00 | 21:00–30:00 |
| 20–29 | 21:00–26:00 | 24:00–30:00 |
| 30–39 | 22:00–27:00 | 25:00–32:00 |
| 40–49 | 23:00–29:00 | 27:00–34:00 |
| 50–59 | 25:00–32:00 | 29:00–37:00 |
| 60–69 | 28:00–36:00 | 33:00–42:00 |
| 70+ | 33:00–45:00+ | 38:00–50:00+ |
A fit 50-year-old running 26 minutes is performing at the same level as a moderately fit 30-year-old.
5 Real-World Examples
1. The Daily 3-Miler
Nate, 35, runs 3 miles every weekday morning. At a comfortable 8:15/mile, the run takes 24 minutes 45 seconds. He's out at 6:15, back by 6:40 — showered and eating breakfast by 7:00.
At 175 lbs, Nate burns approximately 394 calories per run (175 × 0.75 × 3). Five runs per week: 15 miles, 1,970 calories, 125 minutes of vigorous exercise. He's done this routine for 3 years.
2. The New Runner Building Endurance
Ashley, 27, graduated from Couch-to-5K and can now run 3 miles continuously. Current time: 32 minutes (10:40/mile). She runs three times per week and uses 3 miles as her standard session.
Her 10:40 would give about a 33:10 5K — near the female average (RunRepeat: ~34:00). At 135 lbs, each run burns about 304 calories. Within 8 weeks of consistent running, she'll likely drop to ~28:00.
3. The Marine Corps PFT
Staff Sergeant Torres, 31, runs 3 miles as part of the Marine Corps PFT. He finishes in 19:45 (6:35/mile) — scoring approximately 95 out of 100 points. The maximum score requires 18:00 (6:00/mile).
His 6:35 pace translates to roughly a 20:30 5K — top 5% of all male race participants. He trains five days per week with a total of 30 miles, including intervals and a weekly 6-mile run.
4. The Lunchtime Runner
Marco, 49, runs 3 miles during his lunch break — out at 12:00, back by 12:45, with time to cool down and eat. At 8:45/mile, the run takes 26 minutes 15 seconds through a nearby park.
His routine provides 131 minutes of running per week (5 sessions × ~26 min). Marco's 5K equivalent is about 27:10 — well above average for men 45–49.
5. The Slow-and-Steady 62-Year-Old
Diane, 62, runs 3 miles three times per week on a treadmill. Her 11:00/mile gives a finish time of 33 minutes. She doesn't care about speed — consistency and health are her goals.
At 155 lbs, each session burns about 349 calories. Her weekly 9 miles and 99 minutes of running exceed the CDC's 75-minute vigorous activity recommendation. Each run adds about 6,756 steps.
Calories Burned Running 3 Miles
| Body Weight | Calories (3 Miles Running) | Calories (3 Miles Walking) | Running Advantage |
|---|---|---|---|
| 130 lbs | ~293 cal | ~207 cal | +42% |
| 150 lbs | ~338 cal | ~239 cal | +41% |
| 170 lbs | ~383 cal | ~270 cal | +42% |
| 190 lbs | ~428 cal | ~302 cal | +42% |
| 210 lbs | ~473 cal | ~334 cal | +42% |
Running 3 miles takes 20–30 minutes and burns 300–475 calories. Walking takes 45–60 minutes and burns 200–335 calories. Running is the more time-efficient choice.
Tips for Running 3 Miles
Make it your default run. On days without a specific workout, run 3 miles easy. It's the most time-efficient way to maintain fitness — under 30 minutes including warmup.
Run easy on most days. At least 2 out of every 3 runs should be conversational pace. The biggest mistake: running 3 miles hard every time, which leads to fatigue and injury. Save hard efforts for designated speed days.
Use it to predict 5K performance. Your comfortable 3-mile time plus 20–30 seconds closely approximates your 5K race time. A 24:00 training run predicts a 24:30–25:00 5K.
Track monthly progress. Time yourself over 3 miles on the same route once per month. This simple benchmark reveals fitness trends.
Frequently Asked Questions
What is a good 3-mile run time?
Under 30 minutes (10:00/mile) is a solid benchmark. Under 24 (8:00/mile) indicates strong fitness. Under 21 (7:00/mile) is advanced. Under 18 (6:00/mile) is competitive and earns a perfect Marine PFT score.
Since 3 miles ≈ 5K, reference the 5K averages: ~28 min men, ~34 min women (RunRepeat).
How often should I run 3 miles?
Three to five times per week is the sweet spot. At 3 miles per session, that's 9–15 miles per week — enough for solid cardiovascular fitness without overtraining. Two runs easy, one or two faster.
How does running 3 miles compare to walking it?
Walking 3 miles at 3.0 mph takes 60 minutes. Running at 9:00/mile takes 27 minutes — less than half the time, with ~42% more calories burned. For time-constrained exercisers, running 3 miles delivers equivalent cardiovascular benefit in half the time.
Related Pages
- How Long to Run 2 Miles — Army fitness test distance
- How Long to Run a 5K — nearly identical race distance
- How Long to Run a Mile — the fundamental benchmark
- How Long to Walk 3 Miles — walking comparison
- Running Time Calculator — calculate any distance
Sources Cited
- RunRepeat (2024). 5K race statistics. runrepeat.com
- Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
- US Marine Corps Physical Fitness Test standards. marines.mil
- CDC Physical Activity Guidelines, 2nd ed. (2018).