Want to Run A Mile on My Treadmill

by Erin
(Pasadena)


I am 31, and reasonably fit (5'3", 125). I exercise 2-4 times/wk (ballet-based isometric toning Bar Method, Power core yoga, high-rep / low weight weight lifting. But--I hate running!

That said, I can run a mile in about 20 minutes on a 4-6% incline on my treadmill at home. I would like to cut that down to 15 minutes. I have no idea if this is a reasonable goal. I am trying to figure out, if it is, in fact, reasonable, how to do this.

Do I just up the speed? Or try to run longer distances?

My legs are not the problem, they feel quite sturdy, even at the end. It's my lungs & heart that that keep my stamina where it is.
Thank you!

Erin

running tips
Answer by Dominique:
Hi Erin,
Thanks for your question about your treadmill running.

Running a mile in 15 minutes is a very reasonable goal. Given the exercise you are already doing you should be able to achieve that.

First of all, is there a particular reason why the treadmill is set at a 4-6% incline? I think it would be good, initially, to bring the incline down. Reason I am saying this is that hill running is quite strenuous.

And I'd like you to try to run a bit more than what you are currently doing. At the 4-6% incline this would increase the risk of injuries.

What I would suggest you do is bring down the incline to 0 - 1% and then practice some run/walking. E.g. 5 min run, 2 min walk repeated 5 times. The running can be at an easy pace. It will probably be at about that 4 mile/hr speed (i.e. 15 minutes per mile) or even faster.

Then over the next few weeks, build up the time spent running, e.g. go to 6 min runs, 7 min runs, 8 min runs, etc.

Very much like the approach I take in the Beginner Running Programs on this site.

Because you are already pretty fit, before you know it you could be running 30 minutes non-stop, see Beginners Running Program 3. Of course I wouldn't suggest you start doing this program from week 1, but see if you could start somewhere at week 5-8 or so. Then you could work through the program and be at 30 minutes of non-stop running very soon.

At that point, with the additional fitness, covering your mile at 4-6% incline in 15 minutes should be, I expect, a breeze.

Hope this helps.
Kind regards,
Dominique

BRT Newsletter






Join in and write your own page! It's easy to do. How? Simply click here to return to Beginner Running Tips Q&A.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Running Pace Calculator - Work Out Which Running Training Pace is Right for You

    The running training pace calculator provides you with the right running training paces for you, based on recent race results.

    Read more

  2. Unleash Your Running Potential with Personalized Coaching

    athsauscert1.jpg
    Get some running coaching. Achieve your personal best with a laser targeted running program from Best Running Tips.

    Read more

  3. 18 Months To A Marathon Doable?

    Is it feasible - through hard work and determination of course - for a beginner to be ready for a marathon within 18 months? At this point I'll be

    Read more

  4. How Do I Prepare for My First 5k?

    Hello, I'm a 21 female who is about 30 lbs overweight. I used to do sports in high school but haven't really run in a long time. I want to do a 5k

    Read more

  5. 66yr Old Wants to Repeat Similar Age Related Time for Marathon

    Hello, I am a 66 yr old man/boy wishing to repeat a marathon in time related comparison to my 2h 59m 15s which I did when I was 50. In the interim

    Read more