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10 minute mile

Is this slow? this is about as fast as I can run. How should I build up to a 9 minute, 8 minutes, so forth? TIA

Tue. Oct 10, 11:27am

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I don't think a 10 minute mile is slow. To get faster, just up the speed every so often by a tenth of a mile and work your way up. Be patient, but persistent

Tuesday, October 10, 2006, 11:35 AM

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This is a great time, your pretty fit, cause I am in pretty good shape and when I run I am about 10 minutes, to get a better time, run more often during the week, and give yourself days to rest. Also when your running outside give yourself bench marks, like if you stopped at the stop sign on the corner keep going the next time pass it and stop at the next corner instead, something like tha and inch your way to progress.

Tuesday, October 10, 2006, 11:58 AM

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For more information on running a great site is:
They have message boards too where you can post questions and get answers from runners, like yourself.

Tuesday, October 10, 2006, 12:18 PM

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It really depends on why you are running. If you are running for weight loss and general fitness, 10 min/mile is a good pace. If you can run 6 or 7 ten-minute miles you are GOING to be losing weight and firming up.

A 10 min/mile is not a great race pace, though.

Tuesday, October 10, 2006, 1:13 PM

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It is a great race pace, for some. If you expect to win a race you will have to get much faster. Somewhere near 4-5 minute miles. However, for a average or beginner you are running right on pace.

Tuesday, October 10, 2006, 1:31 PM

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how to speed up

get on a treadmill and run your normal pace till you're warmed up. Then when the minute ticks over (:00) push the speed up for 30 seconds, then back down for 30 seconds, then back up, back down... this is called 30-30s. You can do it outside too but IMO it is more satisfying when you can tell exactly how fast you are going. So I was stuck at 6mph (10min mi), now I can crank it up to 8.4mph -- for very short periods at least! Still working on being able to run faster for longer periods. It's fun though, and certainly feels like a more effective/efficient workout (ie, exhausted and sweaty!) Someone told me that Bush could do a 7min mile back when he ran a lot -- I use that for motivation!

Tuesday, October 10, 2006, 10:17 PM

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10 minute miles are not slow! it's a great pace to work your way up in distance... just add another mile to your longest run each week.

if you want to cut down time, i'd suggest doing some interval runs... alternating regular pace and a harder pace. (and listening to some fast tempo songs can help!)

Tuesday, October 10, 2006, 11:20 PM

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I've lost weight doing 3 eleven-minute miles, 5 days per week.

Wednesday, October 11, 2006, 2:13 PM

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oh, yeah, I second the comment about fast sound track -- try the podrunner podcasts, they're free and have very compellingly-rhythmic beats at different speeds.

Thursday, October 12, 2006, 10:20 AM

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10 minute mile

Where do you get the free podcasts?

Thursday, October 12, 2006, 3:24 PM

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i think it partially depends on the person, i've never run a mile in less than 13 min however i can do a mile on the ellyptical at a high resisitance in 6, it depends on how you're built as well as your training.

Monday, October 23, 2006, 5:30 PM

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yes, I'd like to see the free podcasts too...

Monday, October 23, 2006, 5:44 PM

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a mile on an elliptical isn't comparable to a mile on a treadmill at all. It's more comparable to a bike. Ellipticals are oranges treadmills are apples. Can't really compare them to each other.

Monday, October 23, 2006, 6:17 PM

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It depends on lots of things, and they are all relative. I run about 25 miles per week and my pace varies according to my goals and distance. I run a 7:45 mile if I am running a speed workout of about 3 miles. I run a 10:30 mile if I am running with my slightly slower friend. By myself for easy or long runs, I run a 9:30. It just depends on your goals.

No matter your running speed, you burn about 100 calories per mile. Few other activities are this efficient at burning calories.

Tuesday, October 24, 2006, 4:34 PM

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you can get the running podcasts through itunes or direct from djsteveboy (see link). They say how fast they are in bpm (not sure what this translates to in mph but when you download a few you can figure out what's appropos for you...)

(btw if anyone knows other good ones, I'd like to hear about it)


Tuesday, October 24, 2006, 6:37 PM

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Sunday, November 19, 2006, 11:58 PM

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this is a great speed. I run 8 minute miles but am in very good shape. I am curious- the people who run long distance races- what is the average pace for a 5k, 10k or longer?

Friday, January 02, 2009, 2:16 AM

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I am the slowest of my friends and I finish my 5/10Ks around 9 min miles. I have limited ROM in my left leg and I just am not going to be a fast runner. My friends are in the 6-8 min range. We ALL finish in the top 25% of the races (not inluding the pro heats) because we do mostly fun-runs where people are just there for a good time and to finish.

Friday, January 02, 2009, 10:13 AM

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I am aspiring to a 10-minute mile . . . . . Like with so many physical activities “good” is your definition of it. I started with a 14 min mile and now am down to 11 or 12 minutes. Thanks for the above idea of interval training . . . have yet to break the 30 min mark on a 5K but feel this IS the year

Friday, January 02, 2009, 3:14 PM

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Considering most Americans cant run a mile, its not bad. Try hitting some hills to build a little muscle. Hit the track for some speed work. You could do a half lap by pushing yourself, then a lap at jog or walk speed. Nothing wrong with more speed. If you only have a short time to work out you can get more in with less time.

Thursday, January 22, 2009, 10:58 PM

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This is great! Thanks!

Friday, January 23, 2009, 8:43 AM

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Definitely do interval training. Even if you're only going faster than 6mph for a minute or two, and then have to slow back down to catch your breath. Do it a few times a workout, and you'll slowly be comfortable going faster and faster.

Two months ago, I could run about 2 miles in a row at an 11-minute mile pace. Today, I ran 6.5 miles in 67 minutes. I'm still above a 10-minute mile, but, I got 67 minutes in a row of intense cardio. Can't argue that that isn't a good workout!

Friday, January 23, 2009, 3:54 PM

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Not slow at all! Very good in fact.

Friday, January 23, 2009, 8:33 PM

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10 minute Mile

Depending on who you are, your goals will be different. No matter who you are, though, a 10 min mile is a terrible time. 300 lb linemen in football run around 7:30 miles.

Monday, September 07, 2009, 5:29 PM

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To the 5:29 poster, 10 minute miles are not a "terrible time"!!
Why be so negative? Some people start at a much slower time than that and are working their way DOWN to that!

I have to say congratulations to anyone who even just gets out there and runs.. I know how hard it can be to feel like an elephant struggling to run at even the slowest pace, bright red face and huffing and puffing. I've lost 30lbs so far and am not the fastest runner in the group, but I get out there and DO it.. that's the point, that's the whole point!

Monday, September 07, 2009, 9:41 PM

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Exactly 9:41p! Kudos to anyone getting out there and breaking a sweat!

Monday, September 07, 2009, 10:18 PM

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I agree that 5:29 is off base saying a 10mm is a terrible time!

It depends on how long you've been running, how often you run, how far you run, how old you are, your general level of fitness, etc etc.

But I think the biggest questions are how FAR you are running and WHY you are running!
If you just run 1 mile you can push yourself to run faster, where as if you are running much longer distances you won't be able to keep that pace for the whole time.
And if you are just doing it because you love it, speed doesn't matter. If you're doing it to win a race well then it does.

I just ran a half marathon over the weekend and was THRILLED with my 10 min pace!

I will NEVER win any races, and it doesn't bother me in the least. I just like to try "compete" with myself and see if I can get a better time without being too worried about how many people were faster than me!

Tuesday, September 08, 2009, 1:48 PM

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10 minute mile

Just found this site as I was tying to find out if my recently achieved 9 minute mile over a 5 mile run was any kind of achievement. Really good to see all the positive comment, apart from 5:29 who obviously moves (runs?) in a very small world - "No matter who you are....a 10 minute mile is a terrible time" - what an arrogant, ignorant and unhelpful comment

Wednesday, September 30, 2009, 5:33 PM

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Mile Speed

To me a ten minute mile is awesome. I just finished one mile on a treadmill in 13:10 and was thrilled with that. At age 65, my ultimate goal is one10 minute mile on the treadmill and to finish a 5K in less than 40 minutes. Thanks for the post up upping speed for short periods of time. That's what I've been doing and it really helps.
Started a month ago with 3.0 at my top speed and can now run a minute at 6.0 and walk easily at 4.3. Are their any locations specifically aimed at older runners?


Saturday, November 21, 2009, 5:27 PM

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Even if you are gearing up to run a race you are going to want to increase your speed very slowly.

I got very competitive with my running partner and ended up hurting myself. My legs were simply not ready to go faster.

I am now running slower, building my leg muscles and really making enjoying movement my focus.

Sunday, November 22, 2009, 9:42 AM

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10 minute mile

A ten minute mile is not good. Not terrible I guess by today's "American" standards but definitely not good. A decent mile time is around six minutes. I run mine in just over five minutes.
To get faster, just keep running. Its that simple. If you are running on a treadmill, which I recommend so you can run at a consistent speed and tell how fast you are running, just keep running miles at a speed you are comfortable with at first. When it becomes easy, step it up a MPH, and so on and so on. Just keep doing this and if you stick to it and are serious about getting in shape and your mile time down, you will soon be running five minute miles. All it takes is commitment!

Sunday, January 17, 2010, 3:43 AM

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You're crazy 3:43, because if people REALLY tried they could get down to 3 minute miles, no problem.

Sunday, January 17, 2010, 11:33 AM

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11:33: In 1954 Roger Bannister became the first man in history to break the 4 minute mile. No matter how hard people on this forum try, they are not going to get down to a 3 minute mile.

Don't put the wear and tear on your joints and feet trying to run faster and faster. In the long term it's counter productive... Think arthritic joints, knee replacements, bunions, small bone fractures in the feet...

You can have a perfectly adequate work out that will keep you in shape and help you lose weight without pushing 'fitness' to the point it may be detrimenta.

Sunday, January 17, 2010, 2:35 PM

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11:33 here...I was kidding... :)

Sunday, January 17, 2010, 2:52 PM

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As long as you are consistent and vary your workouts you can become faster. 10minutes ins't bad. Overtime your weight will drop and some speed will naturally come. Try some hills and a bit of speedwork and maybe even some weights. It's good to have a goal and shoot for 9:30s, nothing to crazy but a good goal in my opinion. I would say to OP nice job. Keep up the good work.

Sunday, January 17, 2010, 7:41 PM

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Not slow at all! When I was running, I used to run a 14 minute mile. Now that's slow.

Monday, January 18, 2010, 10:16 AM

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Some of these posts are absolutely wacky. When I was 45, I was a very serious runner who did reasonably well in half-marathons. I could run a 7:30 pace for three hours, but I could NEVER run a mile in under 6:00. Now that I'm 60, my runs are all in the 9:30 to 10:15 range. I couldn't run a 7:30 mile if my life depended on it. Believe me, I know the mentality of "an 8 minute mile isn't even running," because I used to have it, but in reality a 10:00 pace is perfectly reasonable for anyone who just wants to achieve or maintain fitness and enjoy the experience.

Friday, February 26, 2010, 1:23 PM

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ellipitical machines are infinitely easier than running

Monday, June 28, 2010, 8:56 AM

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10 minute mile and diet

Diet has so much to do with everything...well at least for me:)

Since I was 14, I would have 5 sugars in each coffee (and had around 8 cups a day). That is 40 teaspoons of coffee..maybe equal to two or three 20 oz' of coke a day??

This lowered my metabolism incredibly. I was around 30-40 lbs over (I am 5'6 1/2 and was 195-200 lbs)...I was around 185+ since I was 15-16 or so.

Then I started to have signs of pre-diabetes..and about a year ago (I am 29), I made it a priority to at least substitute splenda (though I know people say it's poison)....quite frankly, I rather have poison than diabetes).

Since then, I went from around 188-194 average range, to 171-175 now. It doesn't sound like a lot...but my metabolism is so high now, I have no more drags, I look good...and my BMI index is only marginally overweight.

My endurance was always decent. I was running 2-3 miles about 4 times a week (9-10 minute miles). Now I am up to 7-8 mile runs at 9:30/10 minutes each. My cholesterol is normalized and my triglycerides too.

It depends if you are 5'8" and 230 muscular, muscular/overweight, or very obese. Either way, at this weight and height (as i am larger build too), it is not always easy at first on the knees).

It takes a while to get up to longer I go skiing in the cold months to keep me active (i hate running in the cold)...hiking is also a great endurance builder.

Good luck..the more you build up metabolism, the easier you'll burn those carbs...but this comes with time

Friday, August 27, 2010, 7:35 AM

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Tuesday, September 28, 2010, 8:15 PM

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I totally agree with you, a 10 min mile is a great achievement to people who find that running is not the easiest thing in the world! Im running 4 miles at the moment at about 13 mins a mile,so im going to keep trying. Its not the winning that matters,its the taking part,especially in the winter months,most people would rather be snuggled up on the sofa with a take-away! So motivation is the key word.

Saturday, February 12, 2011, 1:34 PM

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A good running pace is the one where you feel you accomplished something. Mine used to be 10 minute miles, now it's 8 minute miles. For others it will be 11 minutes or maybe 7 minutes. That's the great thing about running - if you want, you never have to compete against anyone but yourself.

Saturday, February 12, 2011, 5:12 PM

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This is a good article that teaches you the importance of starting slow. It will help you run more and burn more fat when you do so.


Thursday, March 10, 2011, 6:36 PM

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I just finished a half marathons in 2 hours and twenty two minutes ST cloud Earth Day.When I looked at the results to see where I was in my age group I was disapointed as I thought I had a good run just jogged and light run the whole way. I am 225 pound mostly muscular 6 foot 5 age 49. I thought about ending my running carreer I felt so old and slow after looking at all the others. But then I realized the main thing I am in it for is just to be fit or try to stay fit. My knees and feet are issues at this point also.

Bigslowrunner1962 @


Saturday, April 23, 2011, 9:00 PM

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Yeah I just passed a written test for our local county corrections, and it requires a physical fitness test there are a few diff parts to the test you need to run 150 yards go down a flight of stairs and take a 150 lb dummy off a hanger and set it on the floor in under a min and a half then the next part is you do it again but you need to drag the 150lb dummy 75 feet, also around a min and a half .then the third part you need to do stairs , 20 stars up and down 4 times in under a min.
the part i see myself having trouble with is the mile in under 9min 30 seconds, i did this before when i took the exam years ago and barely passed, now i got this same test again at the end of june so i have about 4 weeks to get in good enough shape to be able to do that again and im in way worse shape these days lol... im going to have to try the interval training.

Monday, May 30, 2011, 4:24 PM

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I think those physical fitness tests are worthless.

Tuesday, May 31, 2011, 6:57 AM

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I know you posted this a while ago, but I just wanted to say don't quit! It really doesn't matter how fast or slow you did it. The main thing is you ran a half-marathon. That's a huge achievement and you should be proud of yourself.

Wednesday, December 14, 2011, 4:13 PM

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Oops sorry, it might not have been clear who I was referring to in my first post. That was in response to the person with the "bigslowrunner" email address at the end of his/her post.

This is my first time posting here.

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