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Need proper pace training for a 1.5 mile run on a treadmill?

4 min read

Asked by: Ravinder Fattash

How do I train for a 1.5 mile run on a treadmill?

If you can run 3 to 5 miles easily, you’ll be able to kick up your speed on a 1.5-mile run. Start with one longer run per week of 3 miles at a conversational pace, meaning you could hold a conversation while running without gasping for air. Add on a half mile every other week until you can run 4 or 5 miles easily.

What pace should I run for 1.5 miles?

*(You say you need a 15-minute, 1.5-mile run. That is a five-minute half-mile or a 10-minute mile pace. To be blunt, that is just a little faster than walking. You can do better than that minimum standard.

How do I increase my 1.5 mile run speed?

Begin by adding one long run each week, maintaining a conversational pace for three miles (make sure you can speak and are not gasping for air). As you proceed in your training, add an additional half mile every other week until you can easily run four to five miles.

What pace do I need to run 1.5 miles in 15 minutes?

10 minute mile pace

To reach your goal of 1.5 miles in 15 minutes, which is 10 minute mile pace or 2.5 minute quarter mile pace, you need to gradually work into it.

How can I run 1.5 miles without stopping?

Just for one quarter. Back in a three quarter jog four laps again because it's one mile that we're trying to get to remember slow things down if you need to obviously.

Is 1.5 miles in 12 minutes good?

A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. If you’re new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Elite marathon runners average a mile in around 4 to 5 minutes.

How can I improve my 1.5 mile run in 2 weeks?

Running Your Fastest Mile in Just Two Weeks



Run strides 2 to 3 times per week. In the second half of some of your easy runs, do 4 to 10 by 20 to 30 second strides faster than mile pace. Do 1 or 2 workouts a week focused on running mile effort or a bit slower, targeting vVO2.

Is 1.5 miles in 10 minutes good?

If you can run 1.5 miles in 10 minutes, you have achieved ‘endurance excellence’.

How do I figure out my race pace?

How to calculate running pace

  1. Divide your run time by your distance.
  2. If you ran 3 miles in 30 minutes: 30 min ÷ 3 mi = 10 minutes per mile pace.


Is 1.5 miles in 30 minutes good?

Many experts recommend a brisk walking pace of 3-4 mph for health and fitness. At a brisk walking pace of 3 mph (4.8 kph), you’ll walk 1.5 miles in 30 minutes (2.4 km).

How fast is a 15 minute mile on a treadmill?

Calories Burned Treadmill: 4 mph (15 minutes per mile)

How many laps is a 1.5 mile run?

How to Run a Mile on a Treadmill

How do I train for a mile on a treadmill?

How to Run a Mile on a Treadmill

  1. Set treadmill to zero incline and begin with walk-running intervals. Start your pace at a comfortable stride for you–this is usually around a three speed for most. …
  2. Pace your run so you can build up to one mile. …
  3. Train with hill intervals to build up to a flat mile.


What is 1 mile on a treadmill?

Take the treadmill speed, and divide into 60. And that is your pace per mile. So if your treadmill speed setting is 6.0 (6 mph)… In other words, at a treadmill speed setting of 6.0, you will jog one mile in 10 minutes.

How do I calculate 1.5 mile run?

Start stopwatch at the beginning of run; stop the stopwatch at the end of the distance. Participant should be able to jog for at least 15 minutes to complete this test. The total distance is 1.5 miles; on a standard track is 6 laps.

How fast is a 15 minute mile on a treadmill?

Calories Burned Treadmill: 4 mph (15 minutes per mile)

What is the best speed to run on a treadmill?

In general, the normal speed for walking ranges from 3 mph to 4 mph while, for running it ranges from 5 mph-7 or 8mph. But it all comes down to depending on the individuals using treadmills. Initially, the warm up jog should be at slow pace, which may range anything from 3-5 mph for 5-10 minutes.

Do you run faster or slower on a treadmill?

And thirdly, a 2012 study (opens in new tab), (opens in new tab) found that most runners run slower on a treadmill than they do overground, due to our perception of speeds being influenced by the machine.