How Fast Can the Average Human Sprint? Find Your Speed and Improve It

Have you ever chased a bus, raced a friend, or sprinted for a corner store and wondered, “Exactly how fast can the average human sprint?” Picture this: you have 20 meters to catch a bus—will you make it? That moment of pure effort is a great reminder that sprinting speed is not just for elite athletes; it’s a practical skill anyone can measure and improve.

How fast can the average human sprint? Average speeds and benchmarks

Sprinting speed varies widely by age, sex, fitness level and training history. In simple terms, most untrained adults can produce short bursts between about 10–15 mph (16–24 km/h). Recreationally fit people often hit 12–16 mph, while trained sprinters and athletes commonly exceed 18–27 mph. Remember: these are short, maximal efforts—sprinting 40–100 meters—not sustainable for long distances.

To put that in context, elite sprinters like those at the top of international competition can peak above 26–27 mph briefly, but that’s a tiny fraction of the population. For the everyday person, improving from a 10 mph top speed to 13–15 mph is a realistic and meaningful goal.

Factors that affect your sprint speed

• Muscle power and neuromuscular coordination: Explosive strength in the glutes, hamstrings and calves determines how much force you can apply into the ground.
• Technique: Arm drive, posture, stride length and cadence all influence efficiency and top speed.
• Body composition: Excess body weight can reduce acceleration; lean muscle supports faster sprinting.
• Age and genetics: Peak sprint ability is influenced by genetic factors and typically declines with age, though training slows that loss.
• Warm-up and fatigue: Sprints require fresh, well-warmed muscles for safe, high-intensity output.

How to measure your sprint speed (simple tests)

Want to know your raw number? Try these easy tests:

• 40-yard dash: Mark 40 yards, sprint all-out from a standing start, and record the time. Convert to speed: 40 yards = 36.576 meters; speed (m/s) = distance/time, or convert to mph (multiply m/s by 2.237).
• 100-meter time: Good for slightly longer sprint testing—time the effort and calculate average speed.
• GPS watch or phone app: Many sports watches show peak speed during sprints—handy for field testing.

Example: a 5.0-second 40-yard dash equals roughly 16.4 mph peak speed. Use these benchmarks to track progress rather than as definitive labels.

Training tips to increase sprinting speed

Improving sprint speed combines strength, technique, and conditioning. Here are targeted strategies that work for beginners and experienced exercisers alike.

Strength and power work

• Squats, deadlifts and hip thrusts build the posterior chain for force production.
• Olympic-style power lifts or kettlebell swings improve explosiveness (start light and learn technique).
• Plyometrics—box jumps, bounding and single-leg hops—train fast-twitch muscle fibers for quick ground contact and higher stride rate.

Sprinting workouts (sample variations)

Rotate these workouts 2–3 times per week with recovery days in between:

• Beginner sprint session: 6 x 30 meters at 80–90% effort, full recovery (90–120 seconds) between reps.
• Intermediate interval session: 8 x 60 meters at 90–95% effort, walk back recovery (2–3 minutes).
• Advanced speed endurance: 5 x 150 meters at 85% effort, 4–6 minutes recovery; include resisted sprints (sled or hill) once every 7–10 days.

Always start each session with a dynamic warm-up and end with mobility and light jogging to cool down. For programming ideas, see our workout routines page.

Technique cues that make a difference

• Lean slightly forward from the ankles during acceleration.
• Drive knees high and focus on quick, powerful ground contact—think “push, not reach.”
• Keep hands relaxed and drive arms front-to-back to support cadence.
• Work on turnover: faster cadence often beats over-striding for optimal speed.

Lifestyle habits to boost your sprint performance

Speed gains don’t happen in the gym alone. Healthy lifestyle choices compound into faster, safer sprinting:

• Nutrition: Fuel with quality protein for recovery, carbs for sprint sessions, and healthy fats for hormone balance. For meal templates and timing, check our nutrition guides.
• Sleep: Aim for 7–9 hours to support muscle repair and nervous system recovery.
• Mobility and recovery: Daily mobility work for hips and ankles reduces injury risk and improves stride mechanics.
• Consistent progressive overload: Gradually increase intensity or volume to avoid plateaus and injuries.

Real-world examples to inspire you

Case study 1: A 35-year-old recreational soccer player improved his 40-yard dash from 5.6 to 5.1 seconds over 12 weeks by adding two strength sessions (squats + deadlifts), weekly plyometrics and short sprint intervals.

Case study 2: A busy parent with limited training time used 15-minute hill-sprint sessions twice a week plus improved sleep and lost 10 pounds of excess body fat—resulting in a measurable rise in peak sprint speed and better game-day stamina.

Frequently Asked Questions

1. What’s a realistic sprint speed goal for beginners?

For beginners, shaving off small amounts is realistic: aim to increase your top sprint speed by 10–20% over 8–12 weeks with consistent training. That often translates to moving from ~10 mph to ~11–12 mph for many people.

2. How often should I sprint each week?

For general improvement, 1–3 sprint sessions per week is ideal. Include strength training and full recovery days; avoid daily maximal sprints to reduce injury risk.

3. Can sprint training help with weight loss?

Yes—sprint intervals are time-efficient and increase calorie burn and metabolic rate. Combined with proper nutrition, sprinting supports fat loss while preserving muscle mass.

Conclusion — Ready to test your sprint speed?

So, how fast can the average human sprint? While numbers vary, most people fall in the 10–15 mph range for short bursts, and that’s a practical, trainable starting point. With focused strength work, technique drills, progressive sprint workouts and smart lifestyle choices, you can measurably increase your top speed and feel more confident in those everyday high-effort moments.

Want a plan tailored to your level? Start by timing a 40-yard dash, pick one of the sample sprint workouts above, and create a consistent 8–12 week plan. For more guidance, browse our workout routines, and align your fueling with tips from our nutrition guides. If you’re also chasing overall balance and recovery, explore our wellness tips.

Try a sprint test this week and share your results—track progress, celebrate small wins, and keep pushing toward faster, safer sprints.