Running Pace Progression: 10-Minute Mile to 8-Minute Mile
See the weekly pace milestones needed to improve from a 10-minute mile to an 8-minute mile over 16 weeks of training.
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.
Breaking the 8-minute-mile barrier is a major milestone for intermediate runners — map out your 16-week pace progression to get there.
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.