If you’re aiming to run a 9 minute mile pace on a treadmill, you need to set the speed to 6.7 miles per hour. This setting is a common benchmark for intermediate runners and a great goal for beginners to work towards.
Understanding how treadmill speed translates to real-world pacing is key for effective training. This guide will explain everything you need to know about setting and using a 9-minute mile pace on the treadmill.
We’ll cover the speed settings, how to structure your workouts, and the benefits of this specific pace.
What Is A 9 Minute Mile Pace On A Treadmill
A 9-minute mile pace means covering one mile in nine minutes. On a treadmill, this is not a matter of time, but of speed. The machine’s display shows speed in miles per hour (MPH).
To run one mile in 9 minutes, you must run at 6.7 miles per hour. Most treadmills allow you to set speed in increments of 0.1 MPH, so you would select 6.7.
If your treadmill uses kilometers, the equivalent speed is approximately 10.8 kilometers per hour (KPH). This pace is a solid indicator of a good fitness level.
Why a 9-Minute Mile is a Popular Benchmark
This pace sits comfortably between a jog and a faster run. It’s achievable with consistent training for many people. Here’s why it’s a popular target:
- Fitness Test: It’s often used as a standard for military and fitness tests.
- Race Pace: It’s a realistic goal for a first 5K or 10K race for new runners.
- Calorie Burn: Running at this pace burns a significant number of calories, aiding in weight management.
- Cardiovascular Health: It provides excellent heart and lung benefits without being overly strenuous for regular training.
How to Set Your Treadmill for a 9-Minute Mile
Setting the correct speed is straightforward. Follow these steps:
- Start by standing on the side rails of the treadmill.
- Press the “Quick Start” button or select “Manual” mode.
- Use the speed increase button (usually marked with a “+” or an up arrow) to set the speed to 6.7 MPH.
- Start walking slowly on the belt, then carefully step onto the moving belt and begin your run.
- Always use the safety clip that stops the treadmill if you fall.
Remember to start with a 5-minute warm-up at a slow walk or jog. A warm-up prepares your muscles and reduces injury risk.
Adjusting for Incline
Treadmills allow you to simulate hills by adjusting the incline. Adding incline makes the workout harder, even at the same speed.
If you set a 1% incline, you better mimic the resistance of running outdoors on flat ground. This is because treadmills lack wind resistance.
Running a 9 minute mile pace at a 2% or 3% incline is a more intense workout. It builds more strength and endurance than a flat run.
Workouts Based on a 9-Minute Mile Pace
You don’t have to just run steady state at 6.7 MPH. You can use this pace as a foundation for varied workouts.
1. The Steady-State Run
This is the simplest workout. After your warm-up, set the treadmill to 6.7 MPH and run for your target distance or time.
For example, run for 27 minutes to complete 3 miles. This builds aerobic endurance and is great for building a base.
2. Interval Training
Intervals mix periods of high intensity with recovery. Here’s a simple interval session:
- Warm up: 5 min walk/jog at 4.0 MPH.
- Interval: Run at 7.5 MPH (an 8-minute mile pace) for 1 minute.
- Recovery: Jog at 5.5 MPH (approx. 11-min mile pace) for 2 minutes.
- Repeat this cycle 6-8 times.
- Cool down: 5 min walk at 3.5 MPH.
This type of workout helps you eventually run faster than a 9-minute mile for longer periods.
3. Pyramid Workout
A pyramid workout increases and then decreases intensity. Try this:
- 5 min warm-up at 4.5 MPH.
- Run 1 min at 7.0 MPH, 1 min at 7.2 MPH, 1 min at 7.5 MPH, 1 min at 7.2 MPH, 1 min at 7.0 MPH.
- Recover for 2 minutes at 5.0 MPH between each pyramid set.
- Repeat 3-4 times.
Common Mistakes to Avoid
When aiming for this pace, a few errors can hinder your progress or cause injury.
- Starting Too Fast: Don’t jump onto a belt set at 6.7 MPH. Start walking, then gradually increase speed.
- Ignoring Form: Don’t hold onto the handrails excessively. It alters your posture and reduces the workout’s effectiveness.
- Skipping Incline: As mentioned, always consider adding a 1% incline to better simulate outdoor running.
- Neglecting the Cool-Down: Always walk for 5 minutes after your run to let your heart rate come down gradually.
Another common mistake is not hydrating enough before and during longer runs on the treadmill. The climate-controlled environment can make you forget your sweating.
Tracking Your Progress
Most modern treadmills have displays that show distance, time, pace, and calories burned. Use these tools.
To see if you’re improving, try this test every few weeks: After a warm-up, run at 6.7 MPH for as long as you can. Note the time and distance.
Over time, you should be able to run farther at that same pace. You can also try increasing the speed slightly, to 6.8 or 6.9 MPH, and see if you can maintain it for your usual run duration.
Keeping a simple training log is very helpful for motivation. Write down your speed, time, and how you felt after each session.
From Treadmill to the Road
Running a 9-minute mile on a treadmill can feel different than outside. The belt assists with leg turnover, and there’s no wind or terrain changes.
When you transition to outdoor running, don’t be discouraged if your pace is slightly slower at first. Your body is using different muscles for stabilization.
Start with shorter outdoor runs and focus on effort, not the exact pace on your watch. Your treadmill fitness will quickly translate with a little practice.
FAQ Section
Q: What is a 9 minute mile pace in MPH?
A: It is exactly 6.7 miles per hour on the treadmill.
Q: How do I run a 9 minute mile on a treadmill that uses kilometers?
A: Set your treadmill to 10.8 kilometers per hour (KPH) to match a 9-minute mile pace.
Q: Is a 9-minute mile a good running pace?
A: Yes, it is considered a good, intermediate pace that indicates solid cardiovascular fitness. It’s a fantastic goal for many runners.
Q: How many miles will I run in 30 minutes at a 9-minute pace?
A: You will run approximately 3.33 miles in 30 minutes (30 minutes / 9 minutes per mile = 3.33 miles).
Q: Can I walk a 9-minute mile?
A: No, a 9-minute mile is a running pace. A very brisk walk is typically around 13-15 minutes per mile.
Q: How can I improve my pace to run faster than a 9-minute mile?
A: Incorporate interval training (like the examples above) and longer steady runs. Strength training for your legs and core also helps improve speed and efficiency.
Q: Does treadmill incline effect the 9-minute mile pace?
A: Incline increases intensity, so running at 6.7 MPH at a 5% incline is much harder than on a flat road. Your perceived effort will be higher, and you’ll burn more calories, even though the speed setting is the same.
Final Tips for Success
Consistency is more important than speed. Running three times a week at a comfortable pace is better than one intense run that leads to injury.
Listen to your body. Some days, holding a 9-minute mile pace will feel easy. Other days, it might be a struggle, and that’s okay. Adjust your workout accordingly.
Pair your running with proper nutrition and hydration. Fueling your body correctly makes a huge difference in your energy levels and recovery time.
Finally, remember that pace is personal. Use the 9-minute mile as a guidepost, not a strict rule. The most important thing is that your getting out there and moving.