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Annie
Annie Sendmail

How fast should I go?

asked over 4 years ago | Report

If I normally run 10 min/mi pace on long runs (4 miles), let's say I
want to do a fast mile (what some might call speedwork). How fast
should I attempt to go for one mile? I'm pretty comfortable on the
treadmill going 7.5 mph for about one minute, so I'm guessing it
should be somewhere around 6.5-7.0 mph for my fast mile? Or should I
challenge myself more?

Answer

6 answers

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  • Mike
    Mike Sendmail

    I think the easy answer here is "comfortably" hard, or an RPE of 7-8. is this a 'training' mile, or a a yardstick you're going to use to gauge performance? If you're going to continue running at the speed (i.e. you're doing repeats), then you don't want to overdo it. However, if you want to see how fast you can run one mile in, and use that to compare against in the future, then you want to go all out, and not leave anything on the table.

    make sense?

    answered over 4 years ago |Report

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  • Chip P.
    Chip P. Sendmail

    You can go to runnersworld.com and they can build you a training schedule. They will create speed and temp runs with speeds based on your answers.

    http://www.runnersworld.com/cda/smartcoach/0,7148,s6-238-277-278-0-0-0-0-0,00.html

    answered over 4 years ago |Report

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  • Eric
    Eric Sendmail

    A good starting point is to run one mile one minute faster than normal pace once a week.

    answered over 4 years ago |Report

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  • Adam B.
    Adam B. Sendmail

    I wouldnt recomend trying to run a mile as fast as you can on a treadmill the balance factor comes in when you start running fast so to make it simple you could fall off the treadmill and get hurt but if you do want to get a good pace on the treadmill start out running your pace speed it up for 2 min then go back for 1 min reapeat until you get in a mile this will help you get your pace up and help you build up the balance you need on the treadmill good luck

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  • Lisa L.
    Lisa L. Sendmail

    Runners World training calculator will give you your exact paces based on what you currently are running. You can key in your current pace for any given distance and it will give you all of your training paces! It's a great tool when you're creating your own training schedule.

    answered over 4 years ago |Report

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  • Stephanie Y.
    Stephanie Y. Sendmail

    I like Eric N's answer. Try a mile at 9 min pace next. Go from there. :)

    answered over 4 years ago |Report

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