How Long Does It Take to Run 8 Miles?
The average recreational runner completes 8 miles in about 64 to 80 minutes, depending on fitness level. Beginners typically take 80–104 minutes, intermediate runners 56–72 minutes, and advanced runners under 56 minutes. Eight miles is a staple long-run distance — long enough to build serious endurance, short enough to recover from quickly.
Calculate Your Running Time
Distance: 8 mi (12.87 km)
8-Mile Times by Experience Level
| Level | Men's 8-Mile | Women's 8-Mile | Per-Mile Pace |
|---|---|---|---|
| New runner | 1:28–1:52+ | 1:36–2:00+ | 11:00–15:00 |
| Beginner | 1:12–1:28 | 1:20–1:44 | 9:00–13:00 |
| Intermediate | 56:00–1:12 | 1:04–1:20 | 7:00–10:00 |
| Advanced | 44:00–56:00 | 51:00–1:04 | 5:30–8:00 |
| Elite | Under 40:00 | Under 44:00 | Under 5:00 |
A sub-64-minute 8-miler (8:00/mile) is a solid intermediate benchmark. A sub-56 (7:00/mile) indicates advanced fitness. Eight miles is the distance where most runners first experience the need for mid-run hydration and strategic pacing.
8-Mile Times at Common Paces
| Pace (min/mile) | 8-Mile Time | Half Marathon Equivalent | Level |
|---|---|---|---|
| 6:00 | 48:00 | 1:18:40 | Advanced |
| 6:30 | 52:00 | 1:25:13 | Advanced |
| 7:00 | 56:00 | 1:31:46 | Strong intermediate |
| 7:30 | 1:00:00 | 1:38:19 | Intermediate |
| 8:00 | 1:04:00 | 1:44:52 | Intermediate |
| 8:30 | 1:08:00 | 1:51:25 | Recreational |
| 9:00 | 1:12:00 | 1:57:59 | Recreational |
| 9:30 | 1:16:00 | 2:04:32 | Recreational |
| 10:00 | 1:20:00 | 2:11:05 | Beginner |
| 11:00 | 1:28:00 | 2:24:12 | Beginner |
| 12:00 | 1:36:00 | 2:37:18 | Beginner-walker |
The hour mark at 7:30/mile pace is a clean psychological landmark for intermediate runners pushing their long-run distance.
How 8-Mile Times Change by Age
| Age Group | Typical Men's 8-Mile | Typical Women's 8-Mile |
|---|---|---|
| 20–29 | 56:00–1:10 | 1:04–1:22 |
| 30–39 | 58:00–1:12 | 1:06–1:24 |
| 40–49 | 1:01–1:16 | 1:10–1:28 |
| 50–59 | 1:06–1:23 | 1:16–1:36 |
| 60–69 | 1:14–1:33 | 1:24–1:46 |
| 70+ | 1:24–1:52+ | 1:36–2:04+ |
5 Real-World Examples
1. The Half Marathon Builder
Chloe, 32, is 6 weeks out from her first half marathon. Her training plan calls for an 8-mile long run this weekend. At her easy long-run pace of 9:15/mile, the run takes 1 hour 14 minutes. It's her longest run to date — next week she'll attempt 10 miles.
At 140 lbs, Chloe burns approximately 840 calories (140 × 0.75 × 8). She carries a small water bottle for the first time at this distance and practices taking an energy gel at mile 5.
2. The Midweek Mileage Builder
Patrick, 38, runs 8 miles every Wednesday as his midweek medium-long run. At 7:45/mile — faster than his Sunday long-run pace but slower than his tempo pace — the run takes 1 hour 2 minutes. This session bridges the gap between easy recovery runs and hard workouts.
His 7:45 medium-long pace trains his aerobic system at a moderate intensity — harder than easy but sustainable enough to recover from by Thursday's rest day. At 180 lbs, he burns about 1,080 calories (180 × 0.75 × 8).
3. The New Runner's Milestone
Tony, 43, reaches 8 miles for the first time after 6 months of progressive training. His time: 1 hour 24 minutes (10:30/mile). He started with 1-mile jogs and added distance slowly. The final 2 miles felt hard — his pace slowed from 10:15 to 11:00 in the last mile.
That slowdown is normal at new distances. With repeated 8-mile runs, Tony's body will adapt, and his pace will even out. At 200 lbs, he burns approximately 1,200 calories (200 × 0.75 × 8).
4. The Weekend Trail Runner
Noelle, 51, runs an 8-mile trail loop every Saturday through a hilly state park. On flat ground, her pace is 9:00/mile, but the terrain drops it to about 10:30/mile effective pace. The trail run takes approximately 1 hour 24 minutes.
The Compendium of Physical Activities rates trail running at a higher MET value than flat-road running — roughly 10.0 versus 8.0–9.8. At 150 lbs, Noelle's hilly 8-mile trail run burns significantly more than the flat-ground estimate of 900 calories.
5. The Speed Workout: 2 × 4 Miles
Greg, 27, runs 8 miles as a structured speed workout: 2 × 4 miles at his half marathon goal pace of 7:00/mile with a 3-minute recovery jog between sets. Each 4-mile segment takes 28 minutes. Total session including warmup, recovery, and cooldown: about 1 hour 10 minutes.
His 7:00/mile pace predicts a roughly 1:32 half marathon — top 5% of male finishers (RunRepeat: under 1:30 is top 5%). This workout teaches sustained effort and mental toughness at race pace.
Calories Burned Running 8 Miles
| Body Weight | Calories Burned (8 Miles Running) | vs. Walking 8 Miles |
|---|---|---|
| 130 lbs | ~780 cal | ~551 cal |
| 150 lbs | ~900 cal | ~636 cal |
| 170 lbs | ~1,020 cal | ~721 cal |
| 190 lbs | ~1,140 cal | ~806 cal |
| 210 lbs | ~1,260 cal | ~891 cal |
Eight miles of running crosses the 1,000-calorie mark for most runners over 160 lbs — a significant energy expenditure in about an hour.
Tips for Running 8 Miles
Eight miles is where running demands planning. Hydration, pacing, and recovery all start to matter.
Run long runs 60–90 seconds slower than race pace. An 8-mile training run at 9:30/mile builds more endurance with less fatigue than the same distance at 8:00/mile. Save speed for dedicated workouts.
Carry water on warm days. Sixty to eighty minutes of running in temperatures above 65°F (18°C) benefits from mid-run hydration. A handheld bottle or a route past water fountains prevents late-run dehydration.
Fuel if running over 75 minutes. If your 8-mile run takes more than 75 minutes, a small energy gel at mile 5–6 helps maintain pace in the final miles. Practice this during training, not on race day.
Frequently Asked Questions
What is a good 8-mile run time?
For recreational runners, under 1:12 (9:00/mile) is solid. Under 1:04 (8:00/mile) indicates strong fitness. Under 56:00 (7:00/mile) is advanced.
How does an 8-mile run relate to half marathon training?
Eight miles is typically the long run at weeks 3–5 of a half marathon training plan. If you can run 8 miles comfortably, you're roughly 60% of the way to half marathon distance. Build from 8 to 10 to 12 miles over the following weeks.
How does running 8 miles compare to walking it?
Walking 8 miles at moderate pace (3.0 mph) takes 2 hours 40 minutes. Running at 9:00/mile takes 1 hour 12 minutes — less than half the time. Running burns about 900 calories for a 150-lb person versus 636 walking.
Related Pages
- How Long to Run 7 Miles — one mile shorter
- How Long to Run 10 Miles — the next long-run milestone
- How Long to Run a Half Marathon — the race 8 miles prepares you for
- How Long to Walk 8 Miles — walking comparison
- Running Time Calculator — calculate any distance
Sources Cited
- RunRepeat (2024). Half marathon statistics extrapolated for 8-mile performance. runrepeat.com
- Compendium of Physical Activities — MET values for running and trail running. compendiumofphysicalactivities.com