Enter your time and age to see your average speed in mph, an estimated 10-yard split, how you rate against benchmarks, and how you compare to the typical time for your age.
mph & 10-yard splitRating bandAge comparison
How to time it
Run a flat 40 yards from a set stance. Hand-timed 40s run a couple tenths faster than electronic — use the same method each time to track progress.
Enter your numbers
Your speed
16.4 mph
A 5.00-second 40-yard dash is about 16.4 mph and rates as "good". Solid team speed. Start-technique work still trims meaningful time.
1.5 s10-yd split
GoodRating
5.1 sTypical (age)
Versus your age
That is 0.10s faster than the ~5.1s typical for age 16.
Want to drop time? Read how to run a faster 40. Some links may be affiliate links; Syncrize may earn a commission at no extra cost to you. See the Affiliate Disclosure.
40-yard dash time to mph
Speed in mph is 81.818 divided by your 40 time, which is your average speed over the run.
A 4.3 is 19.0 mph, a 4.5 is 18.2 mph and a 5.0 is 16.4 mph.
Top speed late in the run is higher than the average.
40-yard dash times converted to miles per hour, feet per second and estimated 10-yard split
40 time
Average mph
Feet per second
Est. 10-yard split
Rating
4.2 s
19.5 mph
28.6 ft/s
1.26 s
Elite
4.3 s
19.0 mph
27.9 ft/s
1.29 s
Elite
4.4 s
18.6 mph
27.3 ft/s
1.32 s
Elite
4.5 s
18.2 mph
26.7 ft/s
1.35 s
Elite
4.6 s
17.8 mph
26.1 ft/s
1.38 s
Excellent
4.7 s
17.4 mph
25.5 ft/s
1.41 s
Excellent
4.8 s
17.0 mph
25.0 ft/s
1.44 s
Very good
4.9 s
16.7 mph
24.5 ft/s
1.47 s
Very good
5.0 s
16.4 mph
24.0 ft/s
1.50 s
Good
5.1 s
16.0 mph
23.5 ft/s
1.53 s
Good
5.2 s
15.7 mph
23.1 ft/s
1.56 s
Good
5.3 s
15.4 mph
22.6 ft/s
1.59 s
Average
5.4 s
15.2 mph
22.2 ft/s
1.62 s
Average
5.5 s
14.9 mph
21.8 ft/s
1.65 s
Average
5.6 s
14.6 mph
21.4 ft/s
1.68 s
Average
5.7 s
14.4 mph
21.1 ft/s
1.71 s
Developing
5.8 s
14.1 mph
20.7 ft/s
1.74 s
Developing
5.9 s
13.9 mph
20.3 ft/s
1.77 s
Developing
6.0 s
13.6 mph
20.0 ft/s
1.80 s
Developing
6.5 s
12.6 mph
18.5 ft/s
1.95 s
Developing
7.0 s
11.7 mph
17.1 ft/s
2.10 s
Developing
7.5 s
10.9 mph
16.0 ft/s
2.25 s
Developing
Need a time that is not listed? Move the slider above — it converts any time to the hundredth.
The 40-yard dash is 0.0227 miles, so your speed in mph equals 81.818 divided by your time in seconds. A 4.5-second 40 is about 18.2 mph average over the run.
How fast is a 4.4 40-yard dash in mph?
A 4.4-second 40-yard dash averages about 18.6 mph (81.818 ÷ 4.4). For comparison, a 4.3 is about 19.0 mph, a 4.5 about 18.2 mph, and a 5.0 about 16.4 mph. That is average speed over the full 40 yards; peak speed near the end of the run is higher.
What is a good 40-yard dash time?
For adults and high-school athletes, under 4.7 seconds is excellent and 4.5 or faster is elite. Average is around 5.0 to 5.6. Younger players are naturally slower — an 11-year-old around 7.0 is typical.
What is the average 40-yard dash by age?
Roughly: 7.0–7.5s for ages 8–11, 6.0–6.5s for 12–13, 5.0–5.6s for high schoolers, and 4.5–4.8s for college skill players. Individual times vary widely with training and position.
How can I run a faster 40-yard dash?
The biggest gains come from a strong start stance and drive phase, plus lower-body power (squats, sled pushes) and acceleration drills. Fixing the first 10 yards usually drops the most time.
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