To run a mile in 10 minutes, you need to run at a speed of 6 miles per hour. Running is a great way to burn calories and tone muscles, as well as get cardiovascular training that benefits the heart and health in general. If you are new to the exercise, you may have to start walking before running at this speed. Little by little, he works to reach 6 miles per hour to avoid an overuse injury.
Before you run
Before starting a regular running regimen, you should talk to your doctor to make sure you are healthy enough for the activity. Running can be stressful for the joints, and you may not be able to do it if you are overweight. If you decide to take a run, buy good shoes that fit your feet, and always take your time to warm up for five to 10 minutes first. Jumping straight to 6 mph can leave you too fatigued to complete that mile.
Judge by intensity, not speed
You may find that running at 6 mph is a challenge, while a partner or friend may be able to do this with ease. While running a mile in 10 minutes is a good goal, it is best to use indicators other than speed to measure both the intensity of your training and your conditioning progress. Running is generally considered to be a vigorous activity, and the signs that you are working with this intensity are deep and rapid breathing, sweating in a few minutes and not being able to speak more than one or two words without stopping.
Work to run
If you try to run too fast too soon, you run the risk of developing an overuse injury. This will not only cause pain, it will also delay your progress, since you will have to stop running for a while to heal the injury. Instead of running at 6 mph immediately, start by walking at a rate of between 3 and 4 miles per hour for two weeks, recommends the American Council on Exercise. Once you feel comfortable, add increments of 30 seconds to one minute to your walk, gradually making your time to run faster and faster until you can run at a constant speed of 6 mph.
Continues to progress
The fact that you can now run a mile in 10 minutes does not mean you should stop moving forward. Try to keep running at faster speeds or add more miles to the route. However, do not increase the pace or miles of your career by more than 10 percent each week. You can also add some hills or run on the trails to take more than one challenge to that 10-minute mile.