Shave 90 Seconds Off Your Mile Pace in 6 Weeks
Improving from 10:30 to 9:00 min/mile in 6 weeks means gaining about 15 seconds per mile each week.
How to use this tool
- Enter current pace — minutes, current pace — seconds, target pace — minutes, target pace — seconds and training weeks in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your improvement and the full breakdown beneath it.
Find out how to shave 90 seconds off your mile pace over a focused 6-week training block.
Frequently asked questions
- Is linear progression realistic?
- Linear plans serve as a guide. Real-world progression is non-linear — you may improve fast early and plateau later. Adjust based on how you feel.
- How much should I improve per week?
- Improving 5–10 seconds per mile per week is a reasonable starting target for recreational runners.