How Many Mph Is 103 Km? The 135 Top Answers

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The parameters measure and unit were specified in an invalid combination. Please click here to return to the home page.

Enter the speed in kilometers per hour below to convert the value to miles per hour.

Do you want to convert miles per hour to kilometers per hour?

How to convert kilometers per hour to miles per hour

The quickest way to convert kilometers per hour to miles per hour is to use this simple formula:

mph = km/h ÷ 1.609344

Speed ​​in miles per hour equals speed in kilometers per hour divided by 1.609344. Since one kilometer per hour is 1.609344 miles per hour,[1] this is the conversion ratio used in the formula.

For example, here’s how to convert 5 kilometers per hour to miles per hour using the formula above. 5 km/h = (5 ÷ 1.609344) = 3.106856 mph

Kilometers per hour and miles per hour are both units used to measure speed. Read on to learn more about each unit of measurement.

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How fast is Usain Bolt running?

Bolt holds both the 100m and 200m world records – 9.58 and 19.19 seconds respectively – and the last three Olympic titles in each event.

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Ever since automatic timing became mandatory, his world records have made him the fastest person ever measured.

Athletics Usain Bolt: I could have won more if I was serious 02/12/2016 AT 20:56

Usain Bolt celebrates his first world record in the 200m in Beijing 2008 Credit: Reuters

How is Bolt the fastest recorded human of all time?

The fastest recorded human walking speed was recorded in Berlin in 2009 between 60 and 80 m in Bolt’s world-record 9.58-second 100 m final.

Bolt was measured at 44.72 km/h, which is 27.8 mph.

The Jamaican covered the distance between 60 and 80 m in a time of just 1.61 seconds.

Is Bolt’s 100m world record really the fastest ever?

Officially yes. But the unpopular answer is “no” because Bolt’s rival Justin Gatlin had a very wind-assisted run in 2011.

The controversial American ran the 100m in 9.45 seconds – the fastest time recorded for a human at that distance – beating Bolt’s world record by 0.13 seconds.

However, Gatlin – twice disqualified from the competition for drug-related offenses – was helped by a huge 20-meter-per-second tailwind on a Japanese game show, so time didn’t count.

Still, no one has ever been recorded running faster from a stationary start on a flat surface – hence Gatlin’s smug grin as he posed next to the clock.

Is the 100-meter dash even the fastest run?

On average, faster running speeds are usually recorded on the 200m because athletes don’t have to react and accelerate as much during the race.

For example, when Bolt broke both the 100m and 200m world records at the Beijing 2008 Olympics, his 200m time was 19:30 – less than double his time of 9.69 seconds 100 meters

But the fastest times on record are in the 4 x 100m relay, where the “anchor” leg runner is able to accelerate before even receiving the baton and running through the line.

Bolt’s “anchor” leg at the Glasgow 2014 Commonwealth Games was measured at a staggering 8.65 seconds. Of course Jamaica won.

Usain Bolt with his Jamaican teammates at the Glasgow 2014 Commonwealth Games Credit: Reuters

How does Bolt’s time compare to land animals?

According to the American Museum of Natural History, Bolt’s highest recorded speed of 27.8 mph over 100 m doesn’t compare too well:

Cheetah – 70mph

Antelope – 61mph

Lion – 50mph

Moose – 45mph

Greyhound – 39mph

Warthog – 30mph

Grizzly Bear – 30 mph

Domestic Cat – 30mph

Remember when rugby star Bryan Habana was in a race against a cheetah? Even with a 50m lead, things didn’t go so well…

Tokyo 2020 Athletics already have the new Bolt – it’s time to guess Thompson-Herah on 12/24/2021 at 13:32

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Bagging a 7-minute mile is a great goal for the recreational runner. It’s quick, but with determination and hard work, it can be an achievable and worthwhile goal.

And a mile is a satisfactory distance to race.

Four clean loops of a running course, your legs are getting hard, your breath is working to catch up and before you know it it’s all over.

Improving your mileage pace can have an amazing impact on other areas of your running. Working on speed can improve your running form, improve your cadence, and build strength in your legs.

And remember, running a mile no matter how fast you can do it is still an aerobic event. If you can improve your maximum aerobic power in a mile, it will affect your endurance running in general, whether your favorite distance is a 5K or a marathon… or beyond.

In this article we’ll go over the following:

How do you know if you are capable of running a 7 minute mile?

How long it takes to train for a 7 minute mile.

How many kilometers per week should a runner run to run a 7-minute mile?

What workouts should a runner do to train for a 7-minute mile?

What strength training routine should a runner do for a mile workout?

And how to smash it on the big day.

Ready to get into it?

Let’s go!

7 minute mile pace

If you’re training or actually trying your mileage, here’s the 7 minute mile pace you’ll want to see on your GPS watch. You should try to stay as close to this pace as possible, maybe even 1-2 seconds faster if you can:

7:00 minutes/mile

or

4:20 minutes / kilometer

or

1:45 minutes per lap around the running track

Who can run a 7 minute mile?

Running a 7-minute mile is a reasonable goal for many runners. And chances are, if you’re reading this now, you’re in the 7-minute-mile ballpark. Maybe you’re close to the 8-minute mile, maybe you can run a 7:30 or even 7:15. This would be a perfect area to start training for that 7 minute mile goal.

And if you don’t currently know how fast you can run a mile, it’s important to assess your current fitness level to see if that’s a realistic goal for you before committing to a 7-minute mile workout overthrow.

And the best way to see how fast you can run a mile?

run a test mile.

Related: What is a good mile? Average times to run a mile by age + gender

Running a test mile

It’s simple, but not easy!

When you run a test mile, you want to do your best for a mile.

It’s a good idea to pick a day when you’re not tired or sore from a recent run or other activity.

Find a flat place where you can walk a mile without stopping. One track is ideal.

Warm up with about ten minutes of easy jogging, followed by a few steps (short accelerations).

Related: How to Run Strides

Once you’ve warmed up, run your test mile. Run the mile as evenly as possible, but challenge yourself in a way that by the end of your mile you feel like you couldn’t run much further at this pace.

Now you know your current mileage time!

If you ran your mile in 8 minutes or less, then a 7-minute mile is a reasonable goal for you!

If you were a bit slower, consider setting a goal to be a minute or two faster than your current time, which it always is. And of course, if you’ve surprised yourself and already hit the 7 minute mark, you should aim for a 6 minute mile!

How Many Miles a Week Should You Run to Run a 7-Minute Mile?

That really depends on where you start. If you’re not currently running, you’ll need to run at a low-intensity pace for a few weeks to build your weekly mileage to at least 15-20 miles per week before beginning any type of regular speedwork session.

How long does it take to train for a 7 minute mile?

This also varies from runner to runner.

If you’re already an avid runner, your training schedule will likely be around 8 weeks long.

That’s what Lanni Marchant, an elite marathoner and coach at Tagalong with a Pro, recommends; “Your training time depends on how much you ran beforehand. On average I would recommend at least 8 weeks. This is a good training block for any distance.”

What workouts should a runner do to train to run a 7-minute mile?

When training for a fast mile, a runner should complete the majority of their runs at an easy pace with about two higher-intensity sessions per week.

This might look like 3 or 4 days of easy running and 2 days of speedwork training.

For a well-rounded training plan, it’s always a good idea for runners to incorporate strength training along with some mobility sessions.

A balance of strength units and mobility units reduces your risk of injury during training. And if you work on your strength, you’ll also gain more muscle power to cover that mile distance and bag that time.

Examples of speed sessions

Incorporating speedwork into your training routine is key to completing the one-mile distance. Speed ​​sessions will help you get used to these higher speeds, build your endurance when it comes to sustaining them, and improve your step turnover.

Here are just a few examples of speed sessions to include in your 7 minute mile training program:

Warm up, then do either 200-meter reps or 400-meter reps at a faster-than-7-minute-mile pace, closer to a 6-6:30-mile pace.

Warm up, then do a fartlek workout with 80- or 90-second intervals and a 60-second jog between each interval.

Warm up, then do 12 x 1 minute heavy/1 minute easy. Start at a 20 minute race pace for the first four intervals, then work your way down to a 10-12 minute race pace for the middle four, then finish the last four at your mile race pace. Cool off with a 10-20 minute light jog.

Warm up and then do some threshold training. For example, a steady state run where you warm up 1-2 miles, run 2 miles with a 7:00-7:30 minute mile threshold, and then run 1 mile to cool down.

Warm up and run 3 or 4 800 meter effort at a 7:00 to 7:30 minute pace with 2-3 minute jog breaks between each hard interval.

Do these either on a track or on a flat road or trail that you can run fast without stopping.

Ideally, you should include two of the above speed sessions each week. That might sound like a lot, but the great thing about speedwork workouts is that they really do a lot in a short amount of time. They’re an efficient way to get into a serious session, even if you’re short on time.

weight training

Should you include strength training in your 1-mile distance training plan? The answer: Yes!

In fact, strength training should always be part of your running training plan, regardless of your goal distance.

Strength training will keep you strong, and according to many studies, making strength training a part of your regular exercise will also reduce your risk of injury.

A 2017 systematic review in the Journal of Strength and Conditioning found that runners who do regular strength training improve their oxygen uptake (or VO2max), lactate threshold, running economy, and muscle-tendon stiffness.

So what type of strength training should you include in your on-mile training plan?

The focus for the majority of your strength sessions should be on the muscles you will be using the most in your one mile test. Some examples of exercises are:

squats

lunges

deadlift

bridges

step ups

Plank Variations

See also: Weightlifting Guide for Runners

The test: run your 7-minute mile

You’ve put all the hard work into training, now it’s time for the big day!

So that everything runs smoothly, here are our instructions.

Just as with your first test mile, choose a day when you are well rested and not experiencing any soreness or soreness from exercise. And if possible, run your mile on the same route or track that you used before. This way your time comparison will be as accurate as possible.

Do a proper warm-up: jog for 10-20 minutes, do some dynamic exercises and follow with some short steps.

Take a few deep breaths, remember you have what it takes, and go for it!

Once you start, aim for the pace. Run at a 7-minute mile pace or a few seconds faster. Keep this pace.

And when you sprint around the corner of the home stretch! Give everything you have!

Revel in the glory of your achievement. You smashed it!

And if you miss your target by a few seconds, keep hacking – there’s always tomorrow.

inspired to stick to a workout plan?

There is no better way to become a stronger and faster runner. Visit us:

Couch To 5K: Complete Training Plan and Running Guide

10,000 training plans

Half Marathon Training Plans

Marathon Training Plans

Ultramarathon Training Plans

Overview How fast you can run a mile depends on a number of factors, including your fitness level and genetics. Your fitness is usually more important than your age or gender. That’s because you need stamina to complete the run. How fast you run also depends on the pace and the total distance you want to cover. A non-competitive, relatively fit runner will typically complete a mile in about 9 to 10 minutes on average. If you’re new to running, you can run a mile in about 12 to 15 minutes if you build endurance. On average, elite marathoners cover a mile in about 4 to 5 minutes. The current world record for a mile is 3:43.13, set by Hicham El Guerrouj of Morocco in 1999.

Mileage Runs by Age Group Age can affect how fast you run. Most runners reach their top speed between the ages of 18 and 30. The average running speed per mile for a 5K run (5K or 3.1 mile run) is less. This data was collected in the USA in 2010 and is based on the running times of 10,000 runners. Average running speed per mile in a 5K race Old Men (minutes per mile) Women (minutes per mile) 16-19 9:34 12:09 20-24 9:30 11:44 25-29 10:03 11: 42 30–34 10:09 12:29 35–39 10:53 12:03 40–44 10:28 12:24 45–49 10:43 12:41 50–54 11:08 13:20 55–59 12 :08 14 :37 60-64 13:05 14:47 65-99 13:52 16:12

Average mileage times for men vs. women Differences between genders can affect running pace. One of the reasons elite male athletes often run faster than elite female athletes has to do with muscle mass. More fast-twitch muscles in the legs can lead to more speed. But at longer range, women could have the advantage. A large study found that non-elite men are more likely than women to slow their pace during a marathon. Researchers believe this may be due to physiological differences and/or differences in decision making between males and females.

Pace in Distance Running In a distance run, pace is important. Pace, or the number of minutes it takes to run a mile or kilometer, can affect how quickly you finish the run. For example, at the beginning of the run, you might want to slow down for the first few miles. This can help you save energy to run strong those last few miles. Elite runners can maintain a more conservative pace early in an event and speed up towards the end. To find out your average mileage pace, try this fitness test: plan a mile on a flat surface near your home, or complete the run at a track near you. Warm up for 5 to 10 minutes. Measure yourself while running a mile. Plan on a pace that will push you, but don’t run at full speed. You can use this mileage as a speed target for your workout. As you build speed and endurance, return to the one-mile loop every few weeks and repeat the timed mile.

Precautions When you’re new to running, it’s important to build up the mileage gradually to keep you injury-free. Try adding just a few more miles to your weekly running schedule every two weeks while building speed and endurance. Also, follow these precautions to stay safe and healthy while running: Don’t wear headphones while running on the street. You must be able to hear the traffic around you and remain aware of your surroundings.

Run against the traffic.

Obey all traffic rules. Look both ways before crossing a street.

Run in well-lit, safe areas. Wear reflective clothing in the early morning or evening hours.

Carry water with you when you run or run a route with water available to stay hydrated during your workout.

Carry an ID with you when you run. Tell a friend, roommate, or family member where you’re going.

If possible, walk with a family member or dog.

Wear sunscreen when running outdoors.

Run in loose, comfortable clothing and appropriate running shoes.

Change your running shoes every 300 to 500 miles.

Warm up before you run and stretch afterwards.

Exercise once or twice a week to vary your routine and challenge your muscles.

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Running a 6-minute mile is considered the real test of a recreational runner. It’s fast, but not elite fast. And with the will and dedication, many can achieve it.

The mile is a nice distance.

Four perfect laps run at near top speed. It’s short and satisfying, and racing the mile is making a comeback, as are tie-dye shirts and high-waisted pants.

The marathon will always be popular, but when the pandemic struck and races were suspended, time trials for short and sweet distances like the mile became en vogue.

As Deanna Hammond-Blackburn, a certified trainer at the Origym Center for Excellence, states, “The 6-minute mile is and has been one of the most iconic goals many runners strive to achieve; It is often used as a gauge of ability and becomes competitive between athletes. Not only is this recognized as a significant accomplishment, but the training itself offers a variety of benefits that make it worth getting started.”

For example, this workout improves your mobility, leg speed and economy, and cardiovascular health. In short, training for this distance and pace will ultimately make you a better runner.

But trying to run a 6-minute mile isn’t for the faint of heart.

So how do you run a 6 minute mile? This article is a roadmap to success.

You will learn it:

Who can run a 6 minute mile?

how to determine if you are capable of running a 6-minute mile

how long it takes to train for a 6-minute mile

How many miles per week should a runner run to run a 6-minute mile?

what workouts a runner should do to train for a 6-minute mile

What strength training routine should a runner do for a mile workout?

How many time trials should a runner complete during a one-mile workout?

Who can run a 6 minute mile?

Many runners can run a 6-minute mile over time, say Deanna and Lanni Marchant, elite marathoners and coaches at Tagalong with a Pro.

Factors such as genetics (e.g. slow vs. fast twitch muscles), form, technique, general aerobic endurance, flexibility, mobility and strength all affect how fast it takes a person to run a 6-minute mile be able.

“Make no mistake, this is a difficult but rewarding achievement to work towards and some people may not physically be able to achieve,” explains Deanna. “For some, it could take months and months of training, while those who are more experienced runners could achieve it in just a few weeks.”

Lanni, a 2:28 marathoner, uses herself as an example: “I’m an elite marathoner, so I have an easier time than most breaking 6 minutes on the mile. But for me, it’s a total effort to break a 5-minute mile compared to a miler who can run under 5 minutes with no problems.”

Therefore, your running background is key to how you train to run a 6-minute mile and how long it will take you.

But the most important requirement, says Jeff Parke, founder of fitness magazine Top Fitness Magazine, is that “you have a burning desire to run at that pace. This means you have to decide that you have no other option but to run a 6-minute mile. It’s not easy and if your head isn’t in the right place, your body won’t be either.”

Also see: Progression Runs Guide: Ramp Up Runs + 4 Progression Workouts to Try

The 6-minute mile pace

If you’re in a workout or actually attempting your mile, here’s the 6 minute mile pace you’ll want to see on your GPS – try to stick to it as close as possible, maybe go 1-2 seconds faster if You can:

6:00 minutes/mile

or

3:44 minutes / kilometers

How can you tell if you’re capable of running a 6-minute mile?

Timothy Lyman, director of training programs at Fleet Feet Pittsburgh, suggests that runners self-evaluate their past running experience and current fitness level and address any injuries or medical concerns before attempting a six-minute mile.

“Looking at their individual running history, personal bests, etc. would give an athlete a general view of their past and current abilities, and then they should speak to a running coach or personal trainer to see if they’re a good candidate to train for a 6-minute mile,” he says.

For example, if someone is an avid runner who is able to run a 5K in under 21 minutes, then they would be a good candidate to start training for a 6-minute mile. Someone without this experience needs to do many basic miles of easy running before beginning their training regimen.

Pro runner and tagalong coach Eric Ashe, who qualified for the 2016 and 2020 USA Olympic Marathon Trials, adds that to be able to run a 6-minute mile in the near future (8-12 weeks), a runner should be able to walk 800 meters in 3 minutes.

How long does it take to train for a 6 minute mile?

As I said, it depends on where you start. If you’re not currently running, you’ll need to spend weeks running easy to build your weekly mileage to at least 15-20 miles per week before beginning speed training intensity.

If you are an avid runner, your training schedule will likely last around 8 weeks.

“Your training time depends on how much you ran beforehand. On average I would recommend at least 8 weeks. It’s a good training block for any distance,” says Lanni.

Related: What is a good mile? Average times to run a mile by age + gender

How many miles per week should a runner run to run a 6-minute mile?

According to Timothy and Lanni, a runner can do as little as 30 miles a week to run a 6-minute mile. However, to maximize your effort, runners who are more durable and less injury-prone should aim to run 40-60 miles per week.

“Some athletes have the ability to put on more miles than others, so there’s a fine line between what’s enough and what’s too much,” says Timothy.

See also: How to Run a 10 Minute Mile

What workouts should a runner do to train to run a 6-minute mile?

A runner should easily complete the majority of their runs with about two higher-intensity workouts per week.

For example, a runner might do 3-4 days of easy running with 2 days of high intensity and speed, says Timothy.

Lanni adds that specific speedwork should start with undertempo workouts.

Start with a 10-20 minute jog, some exercise and 4-6 steps before doing any of the speed training sessions.

Related: How to Run Strides

Examples of quality speed sessions for a 6 minute mile are:

Warm up, then 200-meter reps or 400-meter reps at a faster pace than a 6-minute mile pace, closer to a 5-5:30 mile pace.

Warm up, then do a fartlek with 80-90 second intervals and 60 second jogs in between.

Warm up, then 12 x 1 minute hard/1 minute easy. Start at a 20 minute race pace for the first four intervals, then work your way down to a 10-12 minute race pace for the middle four and finish the last four at mile race pace. Cool down with 10-20 minutes easy.

Threshold workouts such as B. A steady state run where you warm up 1-2 miles, run 2 miles with a 7:00-7:30 minute mile threshold, and then run 1 mile to cool down.

Or run 3 or 4,800 meters at a pace of 6:00 to 6:30 minutes with a 2-3 minute jog break between each interval.

“The goal of threshold training is to get you faster and feel that burn that you would feel in a time trial or race,” explains Lanni.

Related: Fartlek workouts

Should a runner training to run a 6-minute mile do strength training?

Yes, every runner should do strength training.

“Keeping the body from breaking down is going to be the hardest part of training for a 6-minute mile. Strength training is required not only to keep your body strong, but to prevent these injuries. Long-distance runners tend to shy away from strength training, but it gives you an edge when it comes to breaking the 6-minute mile,” explains Josh Schlottman of trainer Josh Fitness.

Running coach Laura Norris suggests working out 2-3 times a week.

Exercises should include:

squats

deadlift

lunges,

Rising up,

bridges and

plank variations

“Several research studies, including a 2017 systematic review published in the Journal of Strength and Conditioning, found that runners who trained with strength saw improvements in their oxygen uptake (VO2max), running economy, lactate threshold, and muscle-tendon stiffness experienced,” she explains.

All of these physiological factors positively determine performance over the mile; A runner with higher VO2max, running economy and lactate threshold can run a mile faster.

See also: Weightlifting Guide for Runners

How many time trials should a runner complete?

A runner attempting to run a 6-minute mile should aim to complete a total of 3 time trials:

a time trial at the beginning of the training as a basis for the current level of fitness.

another time trial in the middle of practice,

and a final time trial at the end to see if they’ve achieved their goal, Timothy suggests.

If you don’t reach your goal, it’s still a success, Lanni reminds us.

See also: 11 Pro Tips for Running Motivation

“If you’re fitter than when you started the 8-week training cycle, then you’ve succeeded. Don’t get discouraged if you don’t achieve the goal the way you think is right. Set goals and celebrate improvements.”

In other words, keep trying your best and keep running!

Miles per hour to Kilometers per hour

Format decimal fractions

Accuracy Select resolution 1 significant digit 2 significant digits 3 significant digits 4 significant digits 5 significant digits 6 significant digits 7 significant digits 8 significant digits

Note: Fractional results are rounded to the nearest 1/64. For a more accurate answer, please select “Decimal” from the options above the result.

Note: You can increase or decrease the precision of this answer by selecting the number of significant digits required from the options above the result.

Note: For a pure decimal result, please select “Decimal” from the options above the result.

Great that you are here! I’m sure your brother will appreciate it.

To go 60 miles if you’re going 40 mph, it probably takes about an hour and a half.

But just like when you’re driving anywhere, you should probably set off another 15 minutes early to counteract factors beyond your control. Some of them are:

traffic jam

Limited parking

building zones

How much you drive on the highway compared to city traffic

As a failsafe, download a traffic app to find the quickest route to your destination.

While you’re on the App Store, why not download the #1 rated auto insurance app, Jerry? Jerry buys free from over 50 insurance companies at great prices. Get quotes in seconds, and if you ever have questions, agents are just a text message away.

MORE: How to track gas mileage

Kilometer to Mile Calculator

Kilometers (km):

mile (mile):

The Kilometers to Miles Calculator is a free online tool that shows the conversion of kilometers to miles. BYJU’s online kilometers to miles calculator tool performs the calculation faster and displays the conversion in a split second.

How do I use the Kilometers to Miles Calculator?

The procedure for using the kilometers to miles calculator is as follows:

Step 1: Enter the kilometer in the input field

Step 2: Now click on the “Resolve” button to get the conversion value

Step 3: Finally, the conversion from kilometers to miles is displayed in the output field

What does kilometers mean in miles?

In general, kilometers to miles is the conversion of distances from kilometers to miles. Kilometers and miles are used to measure distance from one point to another. In the metric system, kilometer is the unit of length and is considered the international system of units, while miles are used in imperial and US standard units. The kilometer is abbreviated to “km” and the mile to “mi”. These two measures are mainly used to measure geographic land areas.

Conversion formula from KM to miles

The following conversion value is used to convert the distance measure from km to miles.

1 kilometer = 0.62137119 miles

How do you convert km to miles?

To convert kilometers to miles, the conversion factor is required. This means that 1 kilometer is approximately 0.62137119 miles.

For example, to convert 15 kilometers to miles, do the following:

Since kilometers = 15

To convert 15 kilometers to miles, multiply the given kilometer by 0.62137119

We know that 1 kilometer = 0.62137119 miles

So, 15 kilometers = 15 × 0.62137119

15 kilometers = 9.320 miles.

Therefore, 15 kilometers in miles equals 9,320 miles.

Kilometers to miles examples

Example 1:

Convert 2 kilometers to miles.

Solution:

We know that 1 kilometer is approximately 0.62137119 miles.

Therefore, 2 km in miles = 2 × 0.62137119

2 km = 1.24274238 miles

Therefore, 2 kilometers to miles is 1.24274238.

Example 2:

Convert 10 kilometers to miles.

Solution:

We know that,

1 kilometer = 0.62137119 miles.

So, 10 km = 10 × 0.62137119

10 km = 6.2137119 miles.

Therefore, 10 kilometers to miles is 6.2137119.

Stay tuned to BYJU’S – The Learning App for more online calculators.

A 6.2 mile 10k race is ideal for experienced runners looking for a bigger challenge. It is the second most popular race after the half marathon and requires a fitness level that balances strength, energy and endurance. If you’ve already run a few 5Ks and enjoy running longer distances, the 10K might be a perfect next step. Completing a 10K is an achievement in itself and you should definitely be happy with your time. However, it’s normal to want to know how your time compares to other runners’ times and to your previous bests. Your age, cardiovascular fitness and musculoskeletal health can affect your individual performance, but the average 10k time is 50-70 minutes. Read on to learn more about 10k averages and how to build the speed and endurance you need to reach your goal.

Average Time Most runners who are reasonably fit and run 24 to 30 miles a week can expect to complete a 10K in 50 to 70 minutes. Advanced runners typically finish in 43-50 minutes. Exceptionally fit runners can average a mile every 7 minutes, while casual runners can expect to run a mile every 10-14 minutes. Around the world, 10k averages in the UK are similar to those in the United States, with men completing in around 53 minutes and women in around 63 minutes. As for world 10K times, the current men’s 10K best is held by a Ugandan runner, and the top women’s finishes include runners from the Netherlands and Ethiopia (1). Typically, Ethiopia and Kenya have some of the fastest runners for both men and women. Other Factors The 10,000 average time can depend on factors such as age, gender, and fitness level. Your musculoskeletal health also plays a role, so you should take steps to reduce pain, avoid injury, and run with proper form. If you experience pain while running, it’s a good idea to see a doctor to rule out common issues like shin splints, plantar fasciitis, and runner’s knees. It’s best to address these issues before training for a race. Personal Best Commit to your training program and gradually work towards your target times. Make sure your goals are realistic and that you know your limits well. You may be able to reach the averages for your age and gender, but when your mileage doesn’t reach them, you’re striving for your personal best.

Average finish times by age Along with your fitness level and training schedule, age and gender are factors to consider when it comes to the average 10,000 times. Below are the averages reported by RunRepeat in 2019, which you can use as a guide to roughly determining where you should be to start and what times you can make an effort to meet (2). Age Male Female 0–15 57:08 1:03:14 16–19 46:36 1:00:21 20–24 51:40 59:50 25–29 53:31 1:02:25 30–34 54: 21 1:02:31 35-39 54:27 1:02:19 40-44 53:31 1:02:37 45-49 55:35 1:03:27 50-54 56:12 1:04:04 55-59 59:00 1:07:41 60-64 58:48 1:09:51 65-99 1:03:02 1:18:57

Average for Beginners If you’re just starting out in running, you might want to try a 5k before committing to a 10k. As long as you are reasonably fit, in good health and committed to your exercise regimen, you should be able to get ready to race in a matter of weeks. It takes twice as long to prepare for a 10K race as for a 5K race. So plan enough time for the preparation. If this is your first run, start with lighter running sessions. Slowly build endurance by increasing the length and intensity of your sessions. Avoid running too long or too fast. To reduce your risk of injury, play it safe by stopping whenever you feel pain or fatigue. Balance your running sessions with lighter workouts like yoga, tai chi or swimming.

Average Pace During a 10k race, run at a pace you can maintain to avoid overexerting yourself too quickly. Save your strength for the last part of the race. The average mileage time for men running 10km is a little under 9 minutes, while the average for women is around 10 minutes. Beginners can take 12-15 minutes to complete a mile. Hikers who complete a mile every 15-20 minutes can complete a 10K run in 90 minutes to 2 hours. Below is a chart listing the average pace per mile for men and women of different ages (2). Age Male Female 0–15 9:13 10:12 16–19 7:31 9:44 20–24 8:20 9:39 25–29 8:38 10:04 30–34 8:46 10:05 35– 39 8:47 10:03 40-44 8:38 10:06 45-49 8:58 10:14 50-54 9:04 10:20 55-59 9:31 10:55 60-66 9:29 11 :16 65+ 10:10 12:44

Tips to Get Faster In order to improve your speed, endurance and power, you need to increase your overall fitness level. Incorporate a variety of running workouts into your routine and change them up often. Make exercises. Instead of just focusing on running miles, do exercises that help increase your speed, such as: B. Tempo runs, interval training and mountain runs. You can improve your stride length by trying to increase your steps per minute.

Instead of just focusing on running miles, do exercises that help increase your speed, such as: B. Tempo runs, interval training and mountain runs. You can improve your stride length by trying to increase your steps per minute. Challenge yourself. Try challenging courses with lots of hills, streams or rough terrain. Run in adverse conditions such as heat, cold and rain so you can adapt to different weather conditions. If possible, practice the circuit beforehand.

Try challenging courses with lots of hills, streams or rough terrain. Run in adverse conditions such as heat, cold and rain so you can adapt to different weather conditions. If possible, practice the circuit beforehand. mix it up To avoid injury, choose 1 day per week for intense exercise. Maintain moderate routines the other days and have at least one full day of rest each week. Balance your running workout with stretching exercises that keep your body flexible.

To avoid injury, choose 1 day per week for intense exercise. Maintain moderate routines the other days and have at least one full day of rest each week. Balance your running workout with stretching exercises that keep your body flexible. get strong Strength training to build muscle and improve stability. Examples include weight lifting, bodyweight training, and resistance band exercises.

Strength training to build muscle and improve stability. Examples include weight lifting, bodyweight training, and resistance band exercises. Treat your body well. Take care of your overall health by getting plenty of sleep, and increase your hydration by drinking plenty of water and electrolyte drinks. Avoid or limit caffeine, alcohol, and diuretics like green, black, and hibiscus tea.

Take care of your overall health by getting plenty of sleep, and increase your hydration by drinking plenty of water and electrolyte drinks. Avoid or limit caffeine, alcohol, and diuretics like green, black, and hibiscus tea. Follow a healthy diet. Eat small, frequent meals high in complex carbohydrates, fresh fruits and vegetables, lean proteins, and healthy fats. Avoid processed and sugary foods.

Eat small, frequent meals high in complex carbohydrates, fresh fruits and vegetables, lean proteins, and healthy fats. Avoid processed and sugary foods. know your limits Challenge yourself to reach your full potential, but at the same time know and work within your limits. You can also incorporate walking into your daily routine, especially on days when you lack motivation for vigorous running sessions.

Challenge yourself to reach your full potential, but at the same time know and work within your limits. You can also incorporate walking into your daily routine, especially on days when you lack motivation for vigorous running sessions. Don’t forget to rest. Get more rest than usual in the week leading up to the race. Maintain your endurance and keep your muscles loose by doing a few 3-mile runs. Be sure to rest the 2 days before the race.

Pre-Race Preparation Tips The day before your race, there is no need to do anything like carb intake or extreme dieting as your effort will likely take less than 90 minutes (3). Doing some simple mobility exercises, staying hydrated and trying to get a good night’s rest will help you feel as good as possible on race day. On the morning of the race, 1-4 hours before the start, eat a good breakfast consisting mostly of carbohydrates and some protein. That extra bit of carb energy helps replenish your tank to keep plenty of glycogen available for instant energy (3). Depending on your needs, the recommended amount of carbohydrates is 1-4 grams per kilogram of body weight. For a 155-pound person, that means 70-280 grams of carbs, or at least 280 calories from carbs. Eat foods with a high glycemic index that are easier to digest on race day. Simple carbohydrates, white grains, and sugary fruits can be good choices (4). It’s best to try different foods during your workout so you know what works for you. This will ensure that on race day you are not surprised that something is wrong with you. On the morning of your race, drink plenty of fluids and stop about 1 hour before the start time to ensure you don’t run straight to the port-a-potties. The National Strength and Conditioning Association recommends 5–7 ml per kg of body weight at least 4 hours before a race (5). Consider adding an electrolyte tablet to your water to prevent muscle cramps and prevent hyponatremia — a dangerous potential consequence of overhydrating from water alone (6, 7). If you’re a coffee drinker, consuming your daily cup should be fine. Just be careful not to overindulge. However, if you’re not used to coffee – and its bladder and gut stimulating effects – then race day might not be the best day to start drinking. Caffeine is a stimulant and can help you access your energy stores more effectively (4). But consuming too much of it could impact your time due to extra rest, so experiment with your workouts to see what works best. Once you are properly fed and hydrated and at the venue, try to relax a little. About 10 minutes before the start time, you can engage in some dynamic warm-up exercises. These exercises activate and warm up the muscles of your hips, legs, feet and core, preparing you to run efficiently and comfortably from the starting line rather than using the first 10 minutes of the race to reach your maximum readiness. A good dynamic warm-up includes some rhythmic movements like side shuffles, high knees, and butt kickers. It may also involve some dynamic stretches like leg swings, side lunges, and runner touches. Don’t move too vigorously or get tired, but use the minutes before the race to warm up your body and get ready for the task ahead.

Post-Race Recovery Tips Immediately after your race, your recovery begins. Your most immediate needs are for muscle recovery. You should move slowly and rhythmically so that your heart and lungs can work in peace. Don’t sit down immediately—your leg muscles still have good blood supply, and walking or dynamic stretching allows your heart to gently pump more blood home and out of your arms and legs. If you immediately drop to the floor or into a chair, blood can pool in your arms and legs, which can lead to blood pressure problems and even loss of consciousness (8). In addition to lowering your heart rate and breathing, gently stretch your muscles. You don’t have to worry about a deep stretch, but slightly lengthening these muscles can improve circulation, overall comfort, and improve your flexibility. It’s possible, but not yet proven, that stretching after a workout can help reduce muscle soreness (9). When it comes to reducing delayed muscle soreness (DOMS), a massage is a better choice. One study found that a massage 48 hours after an intense workout was best at relieving DOMS (10). Once you have recovered from the immediate effects of your race, you will benefit tremendously from having some post-exercise nourishment. Your muscle recovery will begin immediately, so the sooner you can get some carbs and protein in, the better. Consuming both carbohydrates and protein within 2 hours of completing your race is important for recovery (4). Be sure to hydrate! The general recommendation is to drink 150% of body mass lost during the race, which means drinking 1.5L of fluid for every 1.0L of fluid lost. The key is to drink more water than you’ve lost to achieve ideal hydration (11). You should also consider adding electrolytes to your water. Research has shown that higher concentrations of sodium electrolytes in recovery drinks (60–80 mmol/L) are optimal for restoring sodium lost through sweat (11). what about beer Many runners like their glass of “runny bread” after a race and enjoy the post-race brew ritual. Although beer contains electrolytes and carbohydrates that help with recovery, drinking alcohol after a workout impairs muscle recovery (12). So if you decide to have a post-race beer, it’s best to stop at one. Opt for one with a lower alcohol content and supplement with water. Once you have fully recovered from the effort, allow your body to rest. Just because you’ve cooled off and showered doesn’t mean your body is done. Your muscles and bones have been strained and need to recover. Get comfortable for the rest of the day—but keep moving regularly to keep your body limber. Get a good night’s sleep after your race. Although recovery begins immediately, your body does most of its muscle repair during sleep, so you want to give yourself the gift of a good night’s sleep to feel stronger and more refreshed in the morning (13).

Maybe you remember the good old days at the playground and all the fun you had with the other kids.

At this point in life, social hierarchy was determined by who could run the fastest and beat their friends in a race.

If rumors circulated about a new kid in town who could run 100 miles per hour (mph), the reigning champion would have to defend his title by winning a race.

Despite the rumors on the playground, no one can actually run at 100 miles per hour.

How fast does the average person run?

How can you make yourself run faster?

How fast does an average person run?

Men run at an average speed of 8 km/h and women at an average speed of 6.5 km/h.

People running for their lives, and not for recreational purposes, can run at an average speed of 12 miles per hour.

Athletes and fitness enthusiasts tend to be faster than average and can run at speeds of up to 14-17 mph.

The numbers change for endurance and long-distance hiking trails.

Sprinters who run a short distance have an average speed of 16 km/h.

However, it is difficult to maintain this momentum over a long distance.

Using average running speed data for five kilometers, men have an average running speed of 5.9 mph and women have an average running speed of 5 mph.

mile time

Sometimes speed is not measured in miles per hour, but the time it takes to run a given distance in minutes and seconds.

Most of us remember running the mile in gym class, but we probably don’t remember the time we did.

Test yourself again to find out how you compare to others your age.

Check out the following average times it takes men and women of different ages to run the mile:

16 to 19 (male) = 9:34

16 to 19 (female) = 12:09

20 to 24 (male) = 9:30

20 to 24 (female) = 11:44

25 to 29 (male) = 10:03

25 to 29 (female) = 11:42

30 to 34 (male) = 10:09

30 to 34 (female) = 12:29

35 to 39 (male) = 10:53

35 to 39 (female) = 12:03

40 to 44 (male) = 10:28

40 to 44 (female) = 12:24

45 to 49 (male) = 10:43

45 to 49 (female) = 12:41

50 to 54 (male) = 11:08

50 to 54 (female) = 13:20

55 to 59 (male) = 12:08

55 to 59 (female) = 14:37

60 to 64 (male) = 13:05

60 to 64 (female) = 14:47

65+ (male) = 13:52

65+ female) = 16:12

According to the data, men run the mile in less time (on average).

Also, people slow down as they age.

walking pace

If you just can’t walk anymore and slow down to walking pace, you can assume you’re moving at the average human walking speed of three to four miles per hour.

The fastest of the fast

While it can be valuable to know the average speed of most people, it can also be interesting to learn about the fastest people and things out there.

Usain Bolt

Many people consider Usain Bolt to be the greatest sprinter of all time.

He stunned the world when he completed the 100 meter dash in 9.58 seconds in 2009.

This comes to almost 28 miles per hour.

Florence Griffith-Joyner

In 1988, Griffith-Joyner became the fastest female sprinter by finishing the 100-meter dash in 10.49 seconds.

She still bears this title to this day.

Eliud Kipchoge

It’s not just about speed, it’s also about endurance.

Kenyan Eliud Kipchoge claimed the title of fastest long-distance runner by running a marathon in a time of 2:01:39, a pace of about 4 minutes and 38 seconds per mile.

He also holds third place.

Animals

To provide a frame of reference for human speed, consider some of the top speeds of famously fast animals:

Cheetah = 70 mph

Horse = 40 mph

Bear = 30 mph

Cat = 30mph

Dog = 20mph

Ideally, you’ll never find yourself in a race with these animals, as they can all outrun a human with relative ease.

Factors that determine speed

Certain things contribute to your running speed.

Understanding these variables can help you make decisions that move you much faster.

1. Clothing

You need to wear light clothing that fits properly and doesn’t weigh you down while still allowing good airflow.

Some of the best materials to use are nylon and polyester.

You also want clothing that will stand up to the weather outside, especially in cold and wet conditions.

2. Shoes

Protect your feet by wearing appropriate running socks and running shoes.

Most importantly, the shoes fit properly.

Wearing the wrong shoes or the wrong size shoes can cause blisters and sores.

In some cases, you can even cause serious injury.

3. Terrain

It takes a lot more energy to run uphill than it does to run downhill.

When you run up a mountain, your running speed is much slower than on the way down.

How to get faster

With a race coming up, you might want to know what you can do to increase your running speed.

Here are some ways to become a fast runner.

1. Increase the strength

When you run, you carry your entire body weight with the strength of your legs.

If you have strong legs, you can develop more strength and run faster.

You can develop strength by attending the gym and running regularly.

2. Maintain weight

Too much weight will slow you down.

You want to stay within a healthy weight range for your height, age, and gender.

In order to maintain a healthy weight, it is advisable to watch what you eat.

That doesn’t mean you shouldn’t treat yourself when there’s reason to celebrate.

In general, though, try to follow these simple diet tips:

Replace red meat with chicken and fish

Reduce your sugar consumption

Avoid alcohol

Eat small portions

Say no to fried foods, fries, and high-fat desserts

3. Stretch and recover

Before you start running, you should stretch your body.

Common pre-run stretches include:

Side bend lunge

Standing Quad

Stretch side squats

calf stretch

After running, you should massage any sore spots on your body.

You should also give yourself a day or two to rest before your next run, especially if you are new to running training.

Your body needs time to adjust to the new load and you need to give yourself time to recover before running again or you risk potentially injuring yourself.

4. Breathing exercises

Your body needs enough oxygen, especially when running.

For this reason, you should learn breathing exercises that are specifically designed for cardiovascular activity.

You can use different breathing techniques in sprinting than in long-distance running.

However, there are some common practices that you will use in any situation.

When breathing, breathe through both your nose and mouth.

You should also be breathing from the bottom of your diaphragm.

Many people follow a rhythmic 3-2 breathing pattern that alternates between foot movements.

5. Perfect your shape

Every runner has a form that they follow when running.

However, not all runners use best form.

If you want to be faster, you should learn to improve and perfect your form.

It all starts with the core and maintaining good posture while maintaining a mental and literal look ahead.

You also want to keep your shoulders tight but loosen up your arms and hands.

6. Stay hydrated

Hydration is always important, but it’s even more important when you’re running.

Running generates about 20 times more heat than normal, causing profuse sweating, which can lead to dehydration.

Dehydration can result in cramps and headaches, which decreases your mileage.

Drink two glasses of water about two hours before your run.

Then drink another glass of water about 15 minutes before your run.

Also, bring water to drink while you walk.

Benefits of Running

Why do people walk at all?

Well, regular running practice has numerous physical and mental benefits that might inspire you to break out the running shoes yourself.

1. Burns calories

For people who want to lose weight, running is an easy and inexpensive option because it is so effective.

If you run at a challenging pace, you can burn up to 100 calories in a single mile.

You may have to walk a few miles to work off last night’s dessert, but you can do it.

2. Reduces the risk of heart disease

Heart disease is the leading cause of death in the United States.

Running is a great way to get blood pumping through your heart and keep it strong.

It also promotes good blood pressure and cholesterol levels, which also contribute to heart health.

3. Improves mobility

As we age, our bones begin to deteriorate.

Running can keep them strong.

In addition, your body is trained to be in constant motion so that you remain mobile and flexible throughout the day.

4. Relieves stress

When you run, you release tension.

Any stress you may be carrying around can fall away from you as well.

You will feel lighter and less stressed about the other things you face throughout the day.

At least you get a little break from those stressors while you exercise.

Common running injuries

You won’t get the full benefits of running if you have to stop because of an injury.

Understanding the most common injuries can help you avoid them in advance.

1. Blisters

Blisters develop when your foot constantly rubs against the shoe, which is why having the right shoes and socks is so important.

If you notice a blister developing, stop running at the next convenient moment to prevent it from getting worse.

You can still run if you get a blister, but you should connect them first.

2. Shin splints

The shin refers to the front part of your calf.

Some runners get pain that extends the length of your shin.

In most cases, shin splints go away on their own after some rest, but staying hydrated is also important.

3. Soft tissue injuries

The two most common soft tissue injuries are muscle strains and ligament sprains.

These injuries cause significant pain.

Mild cases heal within a few days with the help of some ice.

4. Fracture

In some rare cases, runners can experience a fracture or broken bone.

This usually happens when someone falls or becomes distracted.

Fractures require surgery to restore the bone and you will go through a long healing period.

Walking Vs. Operation

Running requires a lot of effort.

Some people cannot walk very long before they can get up to a modest walking pace.

Some people never make it past a walking pace.

While running burns significantly more calories than walking, walking is better than not exercising at all.

A 160-pound woman running at five miles per hour burns about 600 calories, but the same woman walking at 3.5 miles per hour only burns about 300 calories.

Remember that you need to burn about 3,500 calories to lose a pound.

Walking also doesn’t pose as many physical risks as running, making it more practical for people with pre-existing conditions or those who are new to it.

You can make walking more challenging by walking up an incline or holding weights.

You can also go a bit faster until you eventually reach a running pace.

Getting Started

When you are about to start running, it may not initially feel as natural as you would like.

Here are some tips to get you up and running.

1. Start small but dream big

You can’t expect to run the New York Marathon after a week of training.

However, you can start small by simply walking around the block or to a specific destination.

Gradually expand your range as you become more comfortable.

Eventually you’ll make it to the marathon.

2. Be consistent

If you want to see visible changes, you need to devote yourself to running.

Make it a point to run at least three or four days a week.

Instead of running every day, focus on running more and more with each workout.

3. Stay positive

You may get discouraged if you gasp at the side of the road.

However, you must remain positive, even if it hurts at first.

The pain will go away.

4. Shake it up

Many people get bored while running.

Keep it interesting by changing up your regular routine.

Try different trails and make the most of your exercise by also enjoying nature.

Conclusion

The average man runs at a speed of eight miles per hour.

But don’t just walk.

Learn to run faster than average while protecting yourself from injury. You will look and feel better.

Also, you can beat all your friends in one race.

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The average beginner runner completes a mile in about 12 minutes. So getting your mile down to a 9 minute mile is a sure sign that you are becoming a strong and capable runner.

At about this point you will begin to see some real improvements in your running.

Maybe you’re starting to run more consistently and want to go faster – or maybe you’re just someone who likes slow runs and wondering if taking it to the next level is your thing.

Read on as we discuss:

Who can run a 9 minute mile

What is the 9 minute mile pace,

How to train your running training,

how to cross the train

How long does it take to train to run a 9-minute mile?

Let’s go!

Who can run a 9-minute mile?

For those who are regular runners, the average pace for a mile is around 10 minutes. For those of you looking for that elusive 9-minute mile time, all it takes is consistent training and a bit of hard work, yet it’s so fully achievable.

That doesn’t mean it’s going to be easy!

It will be easier for some runners than others, but it takes a certain amount of commitment for all.

This includes training on the road (or trails), but also cross-training that involves some strength training (if you want to improve your running game faster and more effectively).

How fast is a 9-minute mile really?

The 9-minute mile pace is 5.35 min/km, about 6.7 mph or 10.7 km per hour – it should feel like a quick jog.

Most beginners find this pace easy enough to get to, but maintaining it for 9 minutes can take quite a bit of practice!

How to train for a 9 minute mile

So if you’re already running a little but can’t hit the 9-minute mile pace, there are a few areas you need to address.

Chances are that if you just keep running, you’ll eventually pick up speed and reach your target pace – but that’s the inefficient way to do it.

It’s much better to train smart and use a series of workouts to get faster.

I recommend building your training week around the following 3 types of training:

Speed ​​Training: Interval Training and Fartleks

longer runs

weight training

All of this training will either improve your aerobic (with oxygen) or anaerobic (without oxygen) energy system or both!

With anaerobic training, lactic acid builds up in your muscles during exercise. This is where your legs burn and you breathe heavily to try to get more oxygen to your working muscles, but you’re not getting enough in.

See also: How to Run a 10 Minute Mile

You usually experience this when driving up a steep hill or maybe some steps, or when you run too fast.

Aerobic exercise is the opposite of this. You’re running or walking at a comfortably comfortable pace, your breathing is slower and under control, and you could go on forever (well, maybe not forever, but for quite a while)

Remember as you peruse the shops, no sore muscles or wheezing while picking up your favorite food, that’s what I mean!

Tempo work: interval training

Interval training consists of repeated sets of running a set distance at high speed, followed by a slow jog or perhaps walk the same distance (the walk is your recovery between sets).

This type of training improves your anaerobic threshold (how long you can push yourself to the limit) as well as your running economy.

Related: What is a good mile? Average times to run a mile by age + gender

Building your anaerobic threshold is important to keep you running harder for longer. This is the key to running the entire 1609 meters in a 9 minute mile.

If you’re lucky enough to live and run near a track and you can access it, try running 200 or 400m for your reps (which is a half or full lap of the track). This is a nice easy way to keep track of how far you’re running.

If you usually train on the road or trails, just pick two landmarks like two lampposts or two prominent trees to walk between and walk back to where you started. Really any two dots will do, just try to make them about 200 meters apart.

And all you have to do is run your set distance at an 8/10 effort (i.e. go almost to the limit) and when you reach the end, just run slowly or walk at a 5/ 10 or less back to start (if you’re really tired!)

Repeat this process 4 times

Be sure to cool down afterwards. All that hard running has built up lactic acid and other harmful byproducts in your muscles, so a 10-minute walk at the end will help your body flush out your muscles and start the healing process.

Also see: Progression Runs Guide: Ramp Up Runs + 4 Progression Workouts to Try

Fartlek training (alternative to intervals)

Fartlek training is a great way to also incorporate some speed work into your regular runs to keep those runs exciting and fun.

Fartlek training works similarly to interval training, improving your speed and anaerobic threshold to hit that 9-minute mile.

The main difference between fartlek and interval training is that fartlek sprints are performed based on runners’ preference. That means if you’re running along and you see a bench in front of you and want to sprint onto it, do it!

Once you reach your goal, simply continue your run as usual.

As simple as that!

The number of sprints is also up to you. If you’re used to doing 4-interval sprints, maybe incorporating 4/5 fartlek sprints (depending on how far you run) is a good place to start.

long runs

Running for 9 minutes and chasing your 9 minute mile can be tough!

Long runs are great for your overall running fitness, even if you run faster for longer. Long runs increase your stamina and build endurance.

If you run 3 or 4 miles regularly when you run, try adding an extra mile one day and doing a 2-mile recovery run the next day.

As you continue running, be sure to keep your pace slow and sustained, and be able to talk so you don’t get out of breath.

Make sure you give yourself plenty of rest time afterwards as you will start going further than before!

weight training

As you try to pick up and improve your pace, building your strength will improve your form and increase your strength, allowing you to run faster when you run again!

Instead of a running day, schedule strength training one day a week, this is known as cross training.

squats

lunges

crunches

leg raises

pushups

As you strengthen your legs, your stride will become stronger, so pushing off the ground at high speed will be more comfortable and much more powerful.

A strong core helps you have good running form. When running, your back should be straight, shoulders back, and you should lean slightly forward.

Without a strong core, your shoulders tend to roll forward and you stoop, which wastes valuable energy running!

And the push-ups are for your swinging arms!

Running can also be hard on your upper body as you swing your arms and keep your body upright as you walk. It’s a good idea to keep everything in tip-top shape to make running a 9-minute mile as effortless as possible.

How long it will take?

The ability to run a 9-minute mile depends on the runner.

Because it may only take a few weeks but for anyone diligent a 9 minute mile should be very doable in 3 months but if you are already a regular 11-12 minute kilometer runner it should don’t take that long!

For all runners, young and old, running a 9-minute mile is a great milestone to show you’re making progress as a runner!

Running a 10-minute mile is a good starting goal. Credit: filadendron/E+/GettyImages

Once you’ve established yourself as a runner, focus on time. You won’t start out as a racer, but if you set realistic goals and train to achieve them, you’ll be headed in the right direction. A good starting point is a 10 minute mile. Reaching this mark requires a good level of fitness, but is achievable by most with the right training.

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Focus on shape

Even if you’ve gotten in shape, it will be difficult to run your best time with improper shape. When running, keep your head straight and don’t lean forward at the waist. Avoid tensing your shoulders and keep them straight.

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Foot pain can also slow you down, so focus on proper foot strike, says ACE Fitness. Keep your feet low on the ground and stay light. Make sure your running stride rolls from your heel through the balls of your feet. Maintaining proper form will help you run more efficiently and be less prone to injury. You can’t run ten-minute miles if you hurt yourself on the couch.

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training for running

Before you can complete a 10-minute mile, you must be fit. Fitness can be measured by the aerobic capacity you need to build to increase your distance. How can this happen? By running longer distances at an easier pace, according to fitness pro Greg McMillan on his website McMillan Running.

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This includes at least one longer run per week, at least 30 to 40 minutes, at a pace that doesn’t leave you feeling exhausted. Run at least 1.5 times your desired distance, in this case 1.5 miles, once or twice a week.

To train for a 10-minute mile, try to complete these runs in under 20 minutes. Once a week, complete four to six half-mile intervals at your desired pace—five minutes for a 10-minute mile. Do a faster workout to challenge your muscles, either sprints or hill runs, for four to six reps.

An effective exercise program will allow you to gradually increase your pace and distance as your fitness improves.

Keep your pace

On a treadmill, a speed of 6 miles per hour equals a 10 minute mile. If you run outside, make sure you have an easy-to-use timer; This can be a stopwatch or any device with a stopwatch app. Find a local route or measure a mile and note every quarter mile. Walk at a pace that’s right for you, but since you’ll likely slow down during your run, start out a little faster than a 10-minute pace.

Try to hit the quarter mile mark in two minutes. If you’re under that time, relax a little. Otherwise, shoot less than 4:30 on the half mile. Maintain the pace as closely as possible, aiming to be under 7:30 with a quarter mile to go. At this point you should be able to feel the right pace. Finish strong by running all the way through the line without slowing down. Record your time.

Beyond the target

Once you can run a 10-minute mile, it’s important to keep challenging yourself to improve your fitness and results. The great cardiovascular benefits of running are amplified as you push for a new personal record. To do this, adjust your goal and training plan, either for a longer distance or a shorter time.

If you’re looking to increase your distance with a goal of running 5 km (3.1 miles), make progress in half-mile intervals and aim for the same pace. Once you’re happy with the distance you’ve run, work on shaving 10-15 seconds off your times on each run.

Read more: How to Run a Faster Mile

Safety first: don’t overtrain

Before you start running for improved times, make sure you’re doing it safely. Consult your doctor before beginning or drastically increasing any exercise program. Plus, pain from overtraining can slow progress before you’ve even started, notes the American Council on Exercise. Always give yourself adequate rest—at least two days a week—to avoid injury.