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?
what speed do you run @ on your treadmills?
- Thread starter KlokWyze
- Start date
M0oG0oGaiPan
Diamond Member
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.
SociallyChallenged
Elite
- Mar 22, 2002
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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 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.
irishScott
Lifer
- Oct 10, 2006
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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.
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.
InflatableBuddha
Diamond Member
- Jul 5, 2007
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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.
My 10k PR works out to 11.2 mph.
InflatableBuddha
Diamond Member
- Jul 5, 2007
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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.
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.
jesus christ. 100 pullups? 300 squats? wtf?
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.
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
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The world record for a 5k is only a little under 13 minutes, so if Jahee isn't BSing, that would make him a world class runner.
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