How fast is an eight minute mile on a treadmill

If your treadmill is set to English miles, a 10 on the speed screen represents 10 mph, which is If your treadmill is set to metric kilometers, a 10 in the speed screen represents 10 kph, which is 6.

Treadmills usually allow you to adjust the speed in 0. Most modern treadmills come with built-in incline functionality, allowing you to increase the effort of your workout by increasing the angle of your run. A percent grade on a treadmill is the same as a percent incline. Exercises to create a stronger runner include calf raises, reverse lunges, and barbell hip thrusts.

Plyometric exercises like box jumps or jumping lunges are also fantastic for conditioning and develop explosive power. When working on plyometric exercises, it is important to not rush through them. Every rep should have maximum explosiveness and muscular contraction. Do not do plyometrics to muscle failure. Working on sprints will increase your VO 2 max, conditioning, explosiveness, mental fortitude, and lean body mass. Beginners should start with shorter distance sprints, anywhere from yards.

Once you are better conditioned, incorporate longer distances like quarter-mile sprints. The final progression would be half-mile and mile interval sprints ; however, these are reserved for more advanced runners.

Sprints should be treated like plyometric exercises. Recover fully between sprint sets and every sprint should be a maximum effort with excellent form. Once you have built a decent base through strength development and speed work, you can start to expand the mileage. Increase your mileage as long as it falls around the 8 minute per mile rule. Train running anywhere from 2 to 6 days per week, but for every distance-running workout, do one workout focusing on inefficiencies and speed work for beginning and intermediate level runners.

The 8-minute mile rule is a fantastic way to work on weak spots and create efficient running form, all while progressing quickly and safely. For example, if you can run 2 miles in 18 minutes, look for limiting factors, work on speed, and wait to move on to 3 miles until you can run 2 miles in 16 minutes.

Most times, after correct technique and mobility issues are addressed it becomes an issue of conditioning. Figure out which part of your running form is lagging and work specifically on that issue. Then work on speed while slowly increasing the mileage within an 8 minute per mile time frame. If you have had any joint pain, shin splints, foot pain, tendon pain, or complete stagnations in your running within the past 6 months, check your form and speed. Start Strong, Finish Fast.

Sometimes it can be hard to be honest with ourselves about where we really are physically. Plus, while you might be able to walk at a 5 speed, it might not be comfortable for your stride, so you might need to adjust to a slower speed. Typically, hills outside are more gradual in their incline, but a treadmill can get quite steep depending on the incline selection, so be careful. As a runner or walker, the more you know yourself, the better. The best way to figure out a good treadmill speed for you is to slowly increase your speed until you find a comfortable walking or running pace.

When you find it, stay there for a while until you feel comfortable moving up to something faster. You can also select your speed based on heart rate. This is called heart rate training , and it can assist you in making sure that the amount of energy you want to exert matches up with your heart first. There are a couple different approached to heart rate training.

Zones 3 and 4 get into long interval and tempo territory, but is still aerobic. A good training plan works your heart in all zones, mixing easy and recovery runs, tempo work, and fast intervals on varying days. However, if you want to do intervals, make sure that your heart rate is a lot higher for the fast parts of your work.