Thread: What Speed Do You Run at On Treadmills?

by distance

1-2 miles 6-8mph
2-3 miles 6-7mph
3-4 miles (Boooooring)6-6.8mph
4+ miles = Never... too boring, I will always be outside to do this

I do not run or do any high impact cardio it is hard on the knees.

For sustained runs I do anywhere from 7-7.5MPH from 20 minutes to 60. When I'm doing intervals I usually do 400 meter repeats at anywhere from 8.4 to 9MPH. Warmups and cooldowns done at 6MPH.

I'm 15 and have been running since April. I do 2 mile runs 3 times a week. My PR for this course I do (run 1 mile, turn back and run 1 mile back) is 11 minutes : 50 seconds. I worked out that this must mean I run at around 10mph. But when I use my treadmill at school, I can only run at 9-9.5 mph. Why is this?

If I run I do it HIT style.

Running for 45 sec at 10.5
Jogging for 1 min at 5.5

Keep repeating, soon I'll up the speed.

Originally Posted by jackhjharding

I'm 15 and have been running since April. I do 2 mile runs 3 times a week. My PR for this course I do (run 1 mile, turn back and run 1 mile back) is 11 minutes : 50 seconds. I worked out that this must mean I run at around 10mph. But when I use my treadmill at school, I can only run at 9-9.5 mph. Why is this?

The treadmill only allows you to open your stride so much...

11's is a good 3200 pace...
but you will be happier if you can get your time down in the 11-teens
or even 10-fifties...

Work on stretching your distances...

Run sprints now and then...
And up your distance running to around 4 miles...

This will allow you to increase your speed @ the 2 mile mark
The sprints will give you STRENGTH for a fast finish

JMO

I cycle it.
5 min at 8mph
2min at 6mph
5min at 9mph
2min at 6mph
3min at 10mph
3min cool down 6,4,3mph

I start at 7.2 and increase every minute or two in .1 increments. I usually end up at 8.6 mph and sprint the last minute at 10.0 mph. Not very fast, but fast enough for these lil legs to churn. (I'm only 5 feet tall).

I run outside. I hate treadmills for some reason.

Ok, tonight I'm going to try my first 3 miler tonight. Can anyone suggest what speed (mph) i should be running at to make it worthwile?

Originally Posted by jackhjharding

Ok, tonight I'm going to try my first 3 miler tonight. Can anyone suggest what speed (mph) i should be running at to make it worthwile?

It's impossible for anyone to tell you that. We don't know how conditioned you are. You have to play around to see what you can handle for that distance while keeping you at the intensity level that you are looking for.

Hi,

I've just finished my first 3 mile run on my treadmill.

I managed a time of 20 minutes:07 seconds. I ran 2.9 miles at 9 mph and the last 0.1 of a mile at 9.5 mph.

Is this a good time? Please give me some hints on how to improve.

Thanks

Jack

100 MPH for 60 minutes.

Originally Posted by Robert DiMaggio

I do not run or do any high impact cardio it is hard on the knees.

Ditto, I walk the highest level incline which is 15 at 3.3 MPH.

Originally Posted by BritChick

Ditto, I walk the highest level incline which is 15 at 3.3 MPH.

Damn, walking that fast at that high of an incline must be killer. I hate running on an incline.

Originally Posted by BritChick

Ditto, I walk the highest level incline which is 15 at 3.3 MPH.

I tried to do that when I was training for Supai...

I ended up w/INCL about 3 or 4 @ 3.7, I think -

Interval training is where it is at.

Originally Posted by BritChick

Ditto, I walk the highest level incline which is 15 at 3.3 MPH.

That's far worse for your knees than jogging on a flat surface. Plus you must have shin splints from hell.

Originally Posted by ponyboy

That's far worse for your knees than jogging on a flat surface. Plus you must have shin splints from hell.

No knee problems at all doing this, trust me I have dodgy knees and I know what agrievates them, never had any shin splints from this or any other discomfort for that matter.
I have a really long stride and I find this a very comfortable workout, plus it's great for my glutes!

Originally Posted by jackhjharding

Hi,

I've just finished my first 3 mile run on my treadmill.

I managed a time of 20 minutes:07 seconds. I ran 2.9 miles at 9 mph and the last 0.1 of a mile at 9.5 mph.

Is this a good time? Please give me some hints on how to improve.

Thanks

Jack

Actually, that's pretty darn good. It's not amazing, but certainly respectable. Just progress slowly over time. Next time shoot for 9.1 mph sustained and 9.6 for your 1/10 mile sprint at the end, or something of the sort.

Originally Posted by jackhjharding

Hi,

I've just finished my first 3 mile run on my treadmill.

I managed a time of 20 minutes:07 seconds. I ran 2.9 miles at 9 mph and the last 0.1 of a mile at 9.5 mph.

Is this a good time? Please give me some hints on how to improve.

Thanks

Jack

That's quick - just remember if you're training for a race that running outside is going to be quite different than running inside. You can't translate one speed to the other.

Yes I am going to try and do at least 1 run a week on the road after school just to very my training a little.

How many times a week do you think I need to be running 3 miles? (bearing in mind I take part in a lot of physical education lessons at school. e.g.Cicruit training once a week)

Jack

Originally Posted by jackhjharding

Yes I am going to try and do at least 1 run a week on the road after school just to very my training a little.

How many times a week do you think I need to be running 3 miles? (bearing in mind I take part in a lot of physical education lessons at school. e.g.Cicruit training once a week)

Jack

I say 3-5 days per week is a good range to use as a baseline when attempting to increase cardioresperatory endurance.

Just set a new PB on my treadmill for 3 miles - 19minutes:42seconds

Any good?

Originally Posted by jackhjharding

Just set a new PB on my treadmill for 3 miles - 19minutes:42seconds

Any good?

Thats better than me. I thought 2 miles in 14 minutes was good.

Originally Posted by jackhjharding

Just set a new PB on my treadmill for 3 miles - 19minutes:42seconds

Any good?

Keep that up for 10 miles and I'd be impressed.

Just did 3 miles in 19 minutes : 16 seconds.

Did the first 0.25 at 9mph, 0.25-0.75 at 9.1mph, 0.75-1 at 9.2mph, then 9.4mph for the whole of the second mile. When I got to 14 minutes, I went up 0.1mph to 9.5mph and I went up in 0.1 increments every minute until when I reached 2.8 miles I upped the pace to 10.2 mph.

Originally Posted by jackhjharding

Just did 3 miles in 19 minutes : 16 seconds.

Did the first 0.25 at 9mph, 0.25-0.75 at 9.1mph, 0.75-1 at 9.2mph, then 9.4mph for the whole of the second mile. When I got to 14 minutes, I went up 0.1mph to 9.5mph and I went up in 0.1 increments every minute until when I reached 2.8 miles I upped the pace to 10.2 mph.

Thats a good time.............now try to do it outside.