Fitness Articles

The 1-Mile Walking Test

A DIY Fitness Assessment

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Scoring: Here are the age-adjusted standards (listed in minutes and seconds) for men and women, which are based on information collected from the Cooper Institute, American Council on Exercise and other sources.

Ratings for Men, Based on Age

Age 20-29 30-39 40-49 50-59 60-69 70+
Excellent <11:54 <12:24 <12:54 <13:24 <14:06 <15:06
Good 11:54-13:00 12:24-13:30 12:54-14:00 13:24-14:24 14:06-15:12 15:06-15:48
Average 13:01-13:42 13:31-14:12 14:01-14:42 14:25-15:12 15:13-16:18 15:49-18:48
Fair 13:43-14:30 14:13-15:00 14:43-15:30 15:13-16:30 16:19-17:18 18:49-20:18
Poor >14:30 >15:00 >15:30 >16:30 >17:18 >20:18


Ratings for Women, Based on Age

Age 20-29 30-39 40-49 50-59 60-69 70+
Excellent <13:12 <13:42 <14:12 <14:42 <15:06 <18:18
Good 13:12-14:06 13:42-14:36 14:12-15:06 14:42-15:36 15:06-16:18 18:18-20:00
Average 14:07-15:06 14:37-15:36 15:07-16:06 15:37-17:00 16:19-17:30 20:01-21:48
Fair 15:07-16:30 15:37-17:00 16:07-17:30 17:01-18:06 17:31-19:12 21:49-24:06
Poor >16:30 >17:00 >17:30 >18:06 >19:12 >24:06


Maybe you’ll find that you’re doing really well. But even if you weren't able to register on the chart, that's OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how well someone else does.

How to improve: To improve your scores on this test, develop a regular cardio (aerobic) exercise routine and stick to it. Increase your intensity and duration gradually and you'll boost your endurance over time. Use the SparkPeople resources below for more tips to improve your aerobic fitness.

This will build a good aerobic base and over time, your heart will become more efficient which means that it will be able to do the same amount of work without working as hard. If your exercise of choice is walking, think about incorporating a little bit of higher intensity intervals, such as hills or light jogging.

How to know its working: When you're done testing, you can track your results on SparkPeople to keep track of your progress! Over time, you should be able to walk faster without getting as tired. Retest yourself at least twice a year.

This test is a great tool to see how you are doing. If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine.

Sources:
American Council on Exercise. 2003. ACE Personal Trainer Manual, Third Edition. San Diego: American Council on Exercise.
Fitness Testing, ExRx.net
One-Mile Fitness Calculator, American Heart Association
One Mile Timed Walk, Real Simple
One Mile Walk Test, Sunflower Wellness
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About The Author

Jason Anderson Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

Member Comments

  • This is an odd test, one mile in 14 minutes is not a walking test, it is running for me, anything less then 17 minutes is running/jogging, my legs just don't go fast enough at a walk for that without resorting to running. To think someone my age can walk that fast without running is very strange. - 11/2/2014 1:34:27 AM
  • Thanks for the article! I'm a 51 year old female who is 5.5" tall and walk a 14.5 minute mile. Good but could be better! Thanks for giving me something to strive for! - 10/14/2014 10:21:29 AM
  • I've been walking for exercise regularly for several years. On regular pavement, I can walk a mile in under 12 minutes. I can walk 5 miles in an hour. That's even dealing with some hills. I don't do that all the time. Just when I am really pushing myself. I'm 5"5", so average height. Pretty excited that it shows on the chart as excellent for someone in their 20's. I'm 52. When I was in my 20's, I averaged about a 14 minute mile. - 9/28/2014 11:03:03 AM
  • This is a take it-or-leave-it kind of article. If it's useful, great. If not, then disregard it. I think as long as a person works on his/her fitness, then that's the key and using markers such as these guidelines *may* be helpful but don't use it to gauge one's fitness. I personally take a moderate approach to walking but I am also a runner and my average is a 9/min. mile - I took the "test" and ranked "average". I also do crossfit like a crazy person. I am not average. No one is. Skip this article and take a walk, run, row or whatever you do and have fun and get fit on your own terms. - 7/16/2014 5:34:17 PM
  • A moderate pace is 4 miles an hour? To each 4 miles an hour, I have to run. This is skewed towards tall people! Not very fair. - 7/15/2014 6:47:21 AM
  • BALLADEER1248
    I am 65. 4 years ago I was pretty fit, walking 10kms about 4 times per week on average. Then I broke my leg. 14 months later I broke it again. 12 months after that I was diagnosed with cancer and had urgent surgery. As you can imagine my fitness went to heck. Little more than a month ago I began regular walking for exercise again. This morning I walked 7km in 1 hour 5 minutes, and the route includes a number of good steep climbs, both up and down. That puts me in the excellent category for my age group, although I weigh 120Kgs. I urge those folks who seem to be struggling with the parameters on the chart to keep trying. P.S. I work full time at what used to be a sedentary occupation. I changed it by throwing away the old style desk and creating a standing desk. I heartily recommend it. - 6/22/2014 7:48:32 PM
  • This chart is discouraging. I walk 18 minutes a mile I think I do pretty good. If I walk any faster than that then I am jogging. I am short and about to reach 50. So the chart doesn't seem real! - 4/29/2014 9:12:56 PM
  • Demoralizing. My friends think I rush everywhere, and this says I'm poor. So what are my firends? This is totally scewed toward physically fit people. There are tons of folks who wouldn't even try to walk 1/4 of a mile. - 4/29/2014 1:56:36 PM
  • This seems a little skewed, I'm in the 30-39 range. I walk about a 16 minute mile, I run about a 9:30; 8:40 on a sprint and pushing hard, I do cross fit 4 days a week and run 4 days a week...I think I'm in better shape than that range given. - 1/23/2014 4:52:53 PM
  • I''m a bit confused too.
    Is it alowed to run too?
    Cause I simply can not walk that fast, cause my legs are too short.
    So walking takes me 16,4 minutes - I'm 40 and running 14.
    - 1/19/2014 2:35:56 AM
  • Jerico - you have to add it in as an extra measurement on the Weight & Other Measurements reports page. Wish I'd done it when I started this weight loss in Sept last. Oh well, I've always been fit enough. - 8/5/2013 12:57:36 PM
  • RUNNINGINOR
    I'm confused about this chart. Can you run, too, or is it just walking? If I can run at least a mile in under the time limit, does that automatically place me in the "excellent" catergory? - 7/10/2013 5:51:25 PM
  • 61INCHGAL
    I am not in agreement with this. I may do a 22 minute mile, but at 52 and obees, I think I am doing very very well indeed to be able to walk 16 miles in a day. Distance counts too, not only speed. Boo !!!!! - 7/1/2013 10:59:48 AM
  • This is great information to use in planning my fitness for the day. Thanks Spark People. - 6/25/2013 4:16:39 PM
  • I feel that these charts are very discouraging to anyone who has any kind of medical condition. I am 61 years old, have had anterior compartment syndrome for almost 20 years (caused by trying to speed walk) and just had triple by-pass surgery in the last six months. Prior to surgery, I had been walking an hour to an hour and a half a day for the last eight years. I consider myself in good condition, but according to these charts I am in poor condition. Fiddlesticks!!!! All the more power to everyone who is in excellent condition, but these charts do not factor in many elements - and I am glad to see other comments about us short females. (5'3" here). It DOES make a difference. My theory is that any exercise is better than none, and no matter if you walk a mile in 15 minutes or 20+ minutes you are still doing your body good! - 6/24/2013 7:06:40 PM
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