Whether you’ve just started running or have been running for a while, there comes a time when we start playing the comparison game. That’s when questions like ‘is a 10 minute mile good?’ come up the most.
We can’t help but look at pace because it’s right there on our watch! It’s in the results of every race we do and of course it’s a really easy way to measure progress.
But it’s not the only way and there are a lot of nuances. Like remembering that your easy run pace should look nothing like your race day pace!!
Of course there is a big difference between your mile race pace and your average running pace too!
This article will answer this question from a variety of angles and set the record straight. Remember we are focused on road running in this article. Trails add a whole different dimension of intensity and often the pace is much slower.
Let’s look at some useful statistics and how to make a 10 minute mile goal a reality.
What’s the Average Pace for Runners?
Did you know that the average pace for new runners is between 12 and 13 minutes per mile?
Strava reports that the typical male runner completes a mile in around 9 minutes and 15 seconds. Women’s average mile time is about 10 minutes and 40 seconds. (Looking specifically at pushing hard for a mile, not average easy pace.)
According to this, the typical runner has a time of around 9:48. By that standard, a 10 minute mile is definitely good and anything but slow.
So if you feel like everyone you follow is always posting faster times, then look at who you follow! Are they always pushing it, often injured, not much faster on race day? Or are they elite runners. There’s a whole world of runners your pace!
As a running coach, many people assume that all I do is run fast paces. And that’s probably what I preach to my coaching clients too. But this couldn’t be farther from the truth.
I’ve personally run thousands of easy miles at this pace, while running an average 6:35 pace for a 5K and a 1:45 half marathon.
You’re probably wondering, how is that possible? Let’s answer that question and learn why running a 10-minute mile is great for your running journey.
Is a 10 Minute Mile Pace Slow?
As I mentioned above, a 10 minute mile pace is significantly faster than the average for beginners, which is between 12 to 13 minutes per mile.
A 10 minute mile isn’t slow. Please don’t get me started on why I dislike thinking of any pace as slow. Because the truth is that some of what you run will be faster and some slower, it’s literally just a description. Not a judgement on your value.
If you’ve read my book you’ll know my opinion on this one (and if you haven’t, you definitely should). Feeling and BEING a real runner has nothing to do with your pace, and more has to do with your why.
If you’re running to feel good, then celebrate this pace and know that it’s what seasoned runners use for easy runs during their training.
If you’re running to improve your health, medical research shows that if you run a mile every day, your risk of esophageal cancer lowers by 42%, risk of liver cancer lowers by 27%, risk of lung cancer by 26%, kidney cancer by 23%, colon cancer by 16%, and breast cancer by 10%.
And if you’re asking this to know whether you’re challenging yourself enough? Whether it’s a good mile time? I recommend reading up more about the rate of perceived exertion (RPE) and going by that instead.
In the end, it doesn’t matter what your pace is, but what your intention is for running every day. You’re going to reap the benefits of running regardless, as long as you’re consistent.
Is a 10 Minute Mile Pace a Good Goal?
Yes, it absolutely is!
Most runners want to run a mile in 10 minutes, and many more aim to complete a half or full marathon at the same pace.
If you’re a runner who already runs between 11 and 12 minutes per mile, you should be able to reach this mile pace goal easily, especially with the tips at the end of this article.
Running a mile in under 10 minutes depends on a number of factors, including your fitness level, age, gender, general health, and past and present injuries.
Many recreational runners find that running at a speed of 10 minutes per mile helps them to achieve their goals without putting undue stress on their bodies and avoiding falling into the trap of overtraining!
For example, many of my easy miles over the lasts 20 years have been around a 10 minute mile. But I can run a 6:35 pace for a 5K, a sub 8 minute mile for a half marathon and so on. Easy pace is not the same as race pace.
Factors that Impact Running a 10 Minute Mile
As a running coach, I often get asked the question, “Is a 10 minute mile good?” The answer to this question is dependent on several factors, including your age, gender, and running experience. However, generally speaking, a 10-minute mile is a good pace for many runners whether training or racing.
In addition, age and gender can play a role in determining whether a 10-minute mile is considered “good.”
For example, younger runners tend to be faster than older runners, and men tend to be faster than women (2). So, a 10-minute mile for a 40-year-old woman may be considered good, while the same pace for a 20-year-old man may not be considered as fast.
Age and Speed
As we age, there are several changes that occur in our fast twitch and slow twitch muscle fibers. These changes can have a significant impact on our ability to perform physical activities and participate in athletic events.
Fast twitch muscle fibers, also known as type II fibers, are responsible for quick and powerful movements, such as sprinting and jumping. On the other hand, slow twitch muscle fibers, or type I fibers, are responsible for activities that require endurance, such as distance running.
A study published in the Journal of Applied Physiology, found that with age, there is a decline in the number of fast twitch fibers and an increase in the number of slow twitch fibers. This shift results in a decrease in power and an increase in endurance.
HOWEVER, the key finding was also that with training we can slow down this decrease. Which means putting in the time to strength train and do plyometric exercises.
Gender
Before you jump on me, we’re looking specifically at physiological differences. There’s a reason that the Boston Qualifying time for men is faster than for women and why it then gets slower by age.
Heart size: Men’s hearts tend to be larger allowing them to pump more oxygenated blood where it’s needed most faster.
Hormones: We have different primary hormones. Testosterone promotes muscle development while estrogen stimulates fat accumulation.
Lung Size: Women’s lungs are smaller than men’s allowing them to get oxygen where it’s needed most faster.
There are a number of others that I detailed more fully in gender differences in running.
External Factors
You really can’t compare a mile on the track to a trail mile or even a mile on rolling hills.
Which means if you are looking to run your fastest mile, it’s ideal to head to the track or use a treadmill on 0% incline.
You’ll also find that things like running at altitude most certainly make a difference. From my own personal experience, I can shave off 30-50 seconds my easy pace by going from my normal Colorado runs to sea level in California because my HR remains lower.
So don’t forget when comparing days to look at weather, terrain and even your own recent energy levels from sleep and hydration.
Why a 10 Minute Mile Pace Will Improve Your Running
If you’ve already been running at a faster pace than this, and consider this to be an easy run, you may be wondering if this is good for you. It absolutely is!
As I mentioned earlier, I’ve run thousands of miles at this pace and that’s not without reason. In fact, easy runs at 10-minute miles can not only be beneficial for your health, but they can also improve your overall running!
Such easy runs can actually make your aerobic system better and can actually lead to running faster in races. That’s because the aerobic system provides 80% of the energy during distance running.
At its core, aerobic training is based on the scientific truth that during an exercise such as running, your body must break down sugar and convert it to glycogen in order to utilize it as energy or fuel.
In the presence of sufficient oxygen, continuous running is powered by the aerobic system, also known as aerobic glycolysis.
During aerobic respiration, you take a deep breath in, your body uses all the oxygen it needs to power your muscles, and then you let out your breath.
So, when you ‘run aerobically’, or run easy at a pace like 10-minute mile, your muscles get enough oxygen to produce all the energy they need.
But what does that mean?
It means that you’ll be able to run faster if you can increase your ability to carry oxygen and use it in a way that is both efficient and effective in order to create energy.
Why? Because, as I mentioned earlier, this accounts for approximately 80% of the energy required for racing.
And so, there is no better way to train your aerobic system than to run easy. And yes, that includes a 10-minute mile!
Training your aerobic system this way does a number of things, including increasing both the number and the size of the mitochondria in your muscle fibers and improving capillary development to deliver oxygen more efficiently.
How to Run a 10 Minute Mile
If you’ve been reading this article wanting to not only know if a 10 minute mile is good, but also how to run one in the first place, then don’t worry I’ve got you covered.
Read on to what steps you can take to learn how to run a 10 minute mile:
Figure Out Your Current Pace
You can’t set a goal without knowing where you’re currently at.
So if you don’t know how fast you can run a mile right now and are just starting off with running, it’s important to complete a test mile to evaluate where you stand currently.
To do this, find a place with a flat surface where you can run a mile without stopping. If you choose to run on a track, then four laps are equal to approximately one mile.
Warm up for 10 minutes with some easy running and then run your mile as evenly as possible. Push yourself hard enough that you feel you couldn’t have run any faster.
Time yourself and you now know your current mile time.
If you can run a mile in 12 minutes or less, a 10 minute mile is a reasonable target that you can achieve in two or three months.
If you were a bit slower, you might want to set a goal that is one or two minutes faster than your current time.
And if you surprised yourself by running a 9 minute mile or maybe even an 8 minute mile, then consider using 10 minute mile as an easy run target. Read the section above again to learn why it’s so helpful!
Incorporate Easy Running
Even after you begin training to run a mile in 10 minutes, you should still include some slower, easier runs. It’s a common misconception among runners that they have to consistently train at or above their pace goal if they ever want to achieve it during a race.
However, it is critical to incorporate many runs each week at an easy pace. This means runs at a much slower than your goal.
For a 10 minute mile target, easy and long runs should be done at a speed of 11 to 11:30 minutes per mile.
Add Tempo Runs and Interval Training
After incorporating some easy runs into your routine, next it’s time to include speed workouts too! I’ve written a complete guide for including speed workouts for beginner runners that include how to add both tempo runs and interval training to your routine, even if you’re just starting out.
Remember that this should make up no more than 20% of your total workout time for the week.
Hold Your Pace for Longer
Once you’ve started reaching the goal for hitting a 10-minute mile, the next step is to aim to hold this pace consistently for longer than a mile. This will help build endurance and allow you to gain confidence in knowing that you can run for more than a mile at that pace, making it easier on your body to do it more regularly.
Pay Attention to Your Form
Something that is frequently ignored in training, but has the ability to significantly slow you down, is improper form. It’s important to maintain proper form since even a little deviation might cause problems down the line.
Before you start your training to maintain a pace of 10 minutes per mile, you will want to make sure that your form is correct so that you can get the most out of it.
Take the time to assess your stride, foot strike, cadence, and general form either by yourself or by having someone else evaluate these aspects of your running. If anything has to be adjusted, do so before training starts.
If you don’t know where to begin, I have a complete Running Technique Program that will allow you to improve your form by taking out just 10 minutes a week to work on it!
Include Strength and Core Exercises
Incorporating regular strength training and core workouts into your running training is another way to ensure you’re able to easily run a 10 minute mile. Running faster requires becoming stronger overall.
When increasing your intensity in training or adding speed workouts, it’s even more important to increase your overall strength. This prevents many running injuries, which ensures you can continue training consistently. Consistent training is the ONLY real way to see progress.
The 30 Day Core Program is just 10 minutes a day to hit all the areas that runners need to get faster and prevent injuries, a great starting point if you haven’t been doing any!!
Meanwhile our strength training for runners program, will help you take that up a notch and continue to improve your running
Many runners believe that breaking the 10-minute mile mark is a worthy and attainable objective. Whether you want to run a mile in 10 minutes, which would be your fastest mile yet, or you want to keep up the pace over a long distance, you need to prepare both physically and mentally.
Try again if you fail! It’s usually when we’re just about to give up that we’re closest to reaching our goals!
Other ways to connect with Amanda
Instagram Daily Fun:RunToTheFinish
Facebook Community Chatter:RunToTheFinish
Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs
