Running Pace Progression: 9:00 to 7:00 Min/Mile in 16 Weeks
Track the weekly gains needed to improve your mile pace from 9 minutes to 7 minutes over 16 training weeks.
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.
Plan a 16-week training progression to take your mile pace from 9:00 down to 7:00 per mile.
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.