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what speed do you run @ on your treadmills?

KlokWyze

KlokWyze

Diamond Member
i started out running 3 miles @ 5.0 on a semi-difficult hill profile. I've run it all the way through @ 5.8 a few times & am now going to up it to 6.0. just wondering what speeds you guys run @ for distances of 3+ miles?
 
My runs have been at a 5.3 pace. I think I'll push it up to 5.4. I have one long run a week at 0 incline right now. I think I'll do a .5 next time. I have 3 short runs a week currently at least 4 miles each and I do those at a 1.5 incline. I could probably do them at a faster pace but usually my runs are after my mma class and sometimes after lifting so I'm pretty gassed by the time I actually start running.
 
I usually run at 8mph.

I also do a fair amount of sprints so that can be anywhere from 15-18 mph, however not on the treadmill. It's good stuff. Running fast is a pretty good escape for me. It's a nice way to break free from everyday life.
 
I run at 7.0-8.0, and sometimes at 10-12 during sprints. 2 miles when on the treadmill, i get so bored I have a hard time doing more distance.
 
I do Crossfit, so if the workout includes a run, I go at whatever speed lets me finish the prescribed distance (and the rest of the workout) in minimum time. For Murph, this meant running the first mile at 9mph and the last one (after 100 pull-ups, 200 push-ups & 300 squats) at ~6mph. For Michael, I typically run each 800 at 10mph. In the 400m workout, I got up to 13mph. I ran a 10k recently at 7.4mph. It's all about training with functional movements, at high intensity and with constant variety. 🙂
 
those are some impressive speeds guys, i wouldn't think that most people would run that fast for long distances (3 miles is a long distance for me hehe). its looking like those sprints help boost over all speed since the 3 that listed high average speeds incorporate them.

im gonna look into hiit stuff in the future since that sounds like a useful weapon in my fitness arsenal, but for now I think I'll stick with my slow & steady gains. 🙂

btw I finished the 3 miles earlier @ 6, going to slow it down to about 5.6 & do 4 miles on the same hill profile(varies between 2.5-4.5) in a week or 2.
 
I run 8.5 miles in an hour twice a week on an Elliptical at level 9. Not as tough as running on a treadmill but it's a lot better on my back and knees and it gets my heart rate up there.
 
My tempo run pace is 8 mph, my race pace is 8.5 mph. I'm training for a 15 mile race in May so I may get my race pace up to 9 mph within a month's time.
 
Originally posted by: InflatableBuddha
I don't run on a treadmill, but for 60-75 min steady runs, my pace is about 15 km/h (9.5mph).

My 10k PR works out to 11.2 mph.
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That's pretty fast. :thumbsup: I need to work on my speed, but I need to work on my distance first. I do notice that the longer I can run the faster I can run too. :beer:
 
Originally posted by: Megatomic
Originally posted by: InflatableBuddha
I don't run on a treadmill, but for 60-75 min steady runs, my pace is about 15 km/h (9.5mph).

My 10k PR works out to 11.2 mph.
Click to expand...
That's pretty fast. :thumbsup: I need to work on my speed, but I need to work on my distance first. I do notice that the longer I can run the faster I can run too. :beer:
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:beer: Thanks.

Speedwork/anaerobic training definitely complements aerobic work - it allows you to sustain a faster pace for much longer than just aerobic running.

Good luck training for your 15 miler. I look forward to reading your race report!
 
Originally posted by: brikis98
I do Crossfit, so if the workout includes a run, I go at whatever speed lets me finish the prescribed distance (and the rest of the workout) in minimum time. For Murph, this meant running the first mile at 9mph and the last one (after 100 pull-ups, 200 push-ups & 300 squats) at ~6mph. For Michael, I typically run each 800 at 10mph. In the 400m workout, I got up to 13mph. I ran a 10k recently at 7.4mph. It's all about training with functional movements, at high intensity and with constant variety. 🙂
Click to expand...

jesus christ. 100 pullups? 300 squats? wtf?
 
Originally posted by: Kev
Originally posted by: brikis98
I do Crossfit, so if the workout includes a run, I go at whatever speed lets me finish the prescribed distance (and the rest of the workout) in minimum time. For Murph, this meant running the first mile at 9mph and the last one (after 100 pull-ups, 200 push-ups & 300 squats) at ~6mph. For Michael, I typically run each 800 at 10mph. In the 400m workout, I got up to 13mph. I ran a 10k recently at 7.4mph. It's all about training with functional movements, at high intensity and with constant variety. 🙂
Click to expand...

jesus christ. 100 pullups? 300 squats? wtf?
Click to expand...

Yup, that's a pretty standard Crossfit workout. If you've never heard of it, take a look at "What is Crossfit?" and "What is Fitness?". It's great stuff 🙂
 
Over the winter when I was running on the mill a fair amount, I would usually do 6-8 miles at 8.5-9mph; around 7:00 pace.
 
so the majority of you run speeds well above what I thought was the average. i figured around 6 was the average, since i actually go the same speed or faster than people i see in my area.
 
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