MPH Miles Per Hour |
Pace (Minutes Per Mile) |
| 3.5 | 17:06 |
| 4.0 | 15:00 |
| 4.5 | 13:33 |
| 5.0 | 12:00 |
| 5.5 | 10:54 |
| 6.0 | 10:00 |
| 6.5 | 9:12 |
| 7.0 | 8:36 |
| 7.5 | 8:00 |
| 8.0 | 7:30 |
| 8.5 | 7:00 |
| 9.0 | 6:42 |
| 9.5 | 6:18 |
| To Safely Increase Your: | Do The Following: |
| Speed | A treadmill is most helpful for this goal, as it sets a pace for you to keep up with. Every two weeks, increase your treadmill speed 0.1 mph. Always warm up sufficiently at a familiar pace before you increase your speed 0.1 mph. Try running intervals of 3 minutes at your old familiar pace, and 1 minute at your new pace, alternating that way throughout your workout. If you only run outside, try running intervals of 3 minutes at your familiar, comfortable pace and 1 minute at a slightly faster, less comfortable pace. |
| Distance | Every two weeks, add an extra 5 minutes to your running time. Or, if you know exactly how far you usually run and can accurately measure your distance (with a pedometer), increase the actual distance no more than 10% per two weeks. |