Want to run an 8 minute mile? Is that even a good pace to be running? Let me break down a few things:
- Training plan for an 8 minute mile
- Is an 8 minute mile good?
- How to run an 8 minute mile
- What are the benefits of running an 8-minute mile?
Training plan for an 8 minute mile
- Monday: Strength Training:
- Focus on compound exercises: squats, lunges, deadlifts, and core work.
- 3 sets of 8-12 repetitions for each exercise.
- Tuesday: Speed Intervals:
- Warm-up: 10-15 minutes easy jog.
- Workout: 4-6 x 400m repeats at a pace slightly faster than your goal mile pace, with 2-3 minutes of recovery jog between intervals.
- Cool-down: 10-15 minutes easy jog.
- Wednesday: Active Recovery:
- Light cross-training: cycling, swimming, or a very easy jog.
- Or complete rest.
- Thursday: Tempo Run:
- Warm-up: 10-15 minutes easy jog.
- Workout: 2-3 miles at a comfortably hard pace (tempo pace).
- Cool-down: 10-15 minutes easy jog.
- Friday: Easy Run:
- 3-5 miles at an easy, conversational pace.
- Saturday: Long Easy Run:
- 5-7 miles at an easy, conversational pace. This builds endurance.
- Sunday: Rest:
- Complete rest day to allow for recovery.
Is an 8 minute mile good?
Yes! Well, it depends. I’ve been running for years; I’ve done 2 half marathons and clocked up over 200 miles on Runkeeper. So, running 1 mile in 8 minutes is a good achievement for me. If I do a mile in 8 minutes, it’s a good day. I can usually do a 9 minute mile if I’m doing a shorter, faster run. Here’s an example from one of my recent runs on my Garmin watch.
8-9 minute mile
But there’s so many factors to this. For example, let’s imagine that someone has been running even longer, done more races, been more intense with their strength training or had a running coach, an 8 minute mile might seem really slow to them!
Is running an 8 minute mile good for beginners?
Yes it’s really good, in fact if you’re doing 8 minute miles and you’re a complete beginner, you’re probably going to burn out!
An 8 minute mile is hard! I’ve been running for a lot of my life (born in 1996 28) but if I run a longer distance (at the moment that could be 4 miles or more), then I’m hitting 9 minutes per mile. And that’s okay by the way, I’m still beating everyone on the sofa!
If you’re struggling with comparison, I’ve told my running comparison story over on another article > never compare yourself plus some quotes!
What are the average mile times for each stage of runners?
This is really important to bear in mind because as you start to learn to run, there’s a bit of a hype around running a mile in 8 minutes. The reason is because lots of more experienced runners do run about an 8 minute mile. But that’s the thing. They’ve been running for years, and some of them are elite. Not all runners (intermediate or very experienced) run the same amount miles a week, and
| Runner Type | Average Mile Time |
| Beginner | 10-12 minutes |
| Experienced Runner | 7-9 minutes |
| Professional Runner | 4-6 minutes |
What is an 8-minute mile pace in mph?
An 8-minute mile is roughly 7.5 miles per hour. But don’t get hung up on the exact speed or pace you’re running. I can’t stress that enough if you’re a beginner to running. Just enjoy the process of running for the sake of joy. That’s why I love posting about my runs on Instagram and TikTok. Engross yourself in the beauty of running and the community will get involved to support you. Just search for ‘running community’ on Instagram. There’s millions of posts!
What are the benefits of running an 8-minute mile?
Of course there are benefits to running your mile faster! And you’ll likely feel a lot of these yourself once you start running more regularly.
- Improved Cardiovascular Health: Running at a moderate pace can strengthen your heart and improve your overall cardiovascular health.
- Increased Endurance: Regular training can boost your endurance, making it easier to maintain a faster pace for longer distances.
- Weight Loss: Running is an effective way to burn calories and aid in weight loss.
- Mental Health Benefits: Running can reduce stress, improve mood, and boost self-esteem
How to run a mile in 8 minutes
Here’s an infographic with my tops tips – I’ve put 8 of my own tips to help you reach your goal of that 8 minute mile.
How can you run an 8 minute mile?
There’s all sorts of advice out there about how to run an 8 minute mile. All of the below points are valid and should be considered so if you’re interested in improving and running an 8 minute mile, then do absorb and think about how you get the below implemented in your life.
1. Build a strong foundation
- Start with a base of consistent running, gradually increasing your mileage over time. Aim for at least 3-4 runs per week.
- Incorporate intervals to improve speed. Alternate between running at a faster pace and a slower recovery pace.
2. Focus on speed workouts
- Fartleks: Vary your pace randomly during your run.
- Hill repeats: Run up hills at a faster pace and jog back down for recovery.
- Tempo runs: Run at a steady, challenging pace for a sustained period.
3. Prioritize strength training
Incorporate strength training exercises to build lower body strength and improve running efficiency.
4. Pay attention to running form
Good running form can help prevent injuries and improve your pace. Focus on maintaining a tall posture, avoiding excessive heel striking, and swinging your arms naturally.
5. Get good rest and recovery
Ensure adequate rest to allow your body to recover and adapt. Consider cross-training activities like swimming or cycling to reduce stress on your running muscles.
Is it even possible to run an 8 minute mile?
The thing is, even intermediate and experienced runners aren’t always running the very popular time of ‘8 minute miles’. I’ve been running years, and as of March 2025, I run twice a week; that’s one shorter and faster run, and one longer, slower run. And I’ll typically get between 8:30 to 9:30 (so 8 minutes 30 seconds to 9 minutes 30 seconds) on my shorter runs as a time.
So if you’re really serious about achieving an 8 minute mile, I’d say you should first take the pressure off. Don’t tell yourself that if you don’t get a certain pace, you’re not a good enough runner because part of the reason so many runners enjoy what they do is because it’s FUN! Running feels good, gets your endorphins going, great for mental health, gets your heart pumping and it’s SO good for you.
That’s the big reason people run. So try not to get too caught up on the question of “is an 8 minute mile good?”.
How to run an 8 minute mile in reality
Run more often. That’s the first thing you should do. If you think about it, it makes sense! If you want to get better at something, you do it more. Take playing darts for example. If you want to throw the dart and get a bullseye, what would you need to do? Of course, there’s some technique to it. But it takes practice, practice, practice. And running the 8 minute mile is no different.
You need to run more, consistently and steadily.
How to run a mile in 8 minutes on a treadmill?
- Adjust the incline: To simulate running outdoors, adjust the incline on your treadmill to mimic hills or inclines.
- Stay hydrated: Drink plenty of water before, during, and after your runs.
- Listen to your body: If you’re experiencing pain or discomfort, take a break and rest.
- Find a running buddy: Having a running partner can help you stay motivated and accountable.
Remember: Progress takes time. Be patient with yourself and celebrate your achievements along the way. Join me on Instagram and TikTok and let’s have fun with running!
Is an 8 minute mile good for a woman?
Girls yes, an 8 minute mile is really good for a woman. Apparently we’re a bit slower than men, but only marginally. Here’s what Running Level reports:
a good 1 mile time for a woman is 07:44
Is an 8 minute mile good for a man?
Boys, yes an 8 minute mile is good! Running Level reports that you are faster than women by a minute. Here’s what they say below. But remember if you’re a man and you’ve just started running and you’re running 8 minute miles, don’t be disheartened. That’s really good!
A good 1 mile time for a man is 06:38.
What should I avoid when trying to run 8 minute miles?
Overtraining
Pushing yourself too hard, too soon can lead to injuries and burnout. Gradually increase your mileage and intensity to avoid this. Seriously, if you’ve previously been running once a week or every other week, don’t just jump straight in to every day. You are really likely to injure yourself and need time off work! I’ve been there and done that; I had to cancel my first 10K race of 2025 because I fell poorly.
If you’re trying to progress to run an 8 minute mile, you do need to train more. But you do need to get the balance right. My rule of thumb is to add one more run to your week. That way, you’re far less likely to get injured from overdoing anything. Your body gets used to the increase steadily.
Neglecting running form
Poor running form can contribute to injuries and inefficiency. Focus on maintaining a good posture, avoiding excessive heel striking, and swinging your arms naturally. Drop your shoulders! Look up. Relax your muscles if you can. If you’re running and everything feels very tight and tensed, you’re not going to perform your best. Good breathing helps this. Relax into your run..
Inadequate fueling and hydration with a real life example
Not consuming enough calories or fluids can lead to fatigue and decreased performance. Ensure you’re eating a balanced diet and staying hydrated, especially during long runs.
We all have to learn, and sometimes re-learn this lesson when we’re improving our running pace! I recently jumped on my treadmill; I have the under desk Dskeuzeew Treadmill I use for treadmill running too. It was later on in the day, and I’d only had a light lunch. I was trying to keep up with the pace I’d set for myself (between 8-9 minute miles I think). And I had to abandon the run mid way through. I’d done 20 minutes which was fine. I’d at least done some exercise. But the tiredness hit and I chilled out on my yoga mat for a little while glugging my water bottle!
I posted a very unfiltered Instagram reel that day because I wanted to share the message! Here’s that reel.
Running on your machine and need a treadmill speed to pace chart? I got you.
So, on your journey to your 8 minute mile, drink at least 2 litres of water every single day. Just make sure you’ve got enough fluid in you. If you’re exhausted, you’re likely also needing a drink! And please, make sure you’re eating a good balanced meal.
Final advice when you’re aiming to pace for an 8 minute mile
Don’t overthink it! Seriously. I would still stand by all of the advice I’ve collated above. It all plays a part into becoming a faster runner. But if you’ve started running, remind yourself why. What’s your big motivation to run? Better health? More confidence? Lose weight? Have fun, dare I say?!
Don’t get too caught up in the ‘training’ side of the 8 min mile that you lose the enjoyment of running. That’s why being social can help you in two ways. Posting your runs on Instagram or online somewhere can help keep you accountable but also means fellow supporters can encourage you on your way! I’ve been posting my runs since 2016 on Instagram, and I’ve been doing it a lot more in 2024 and 2025 and have over 300 followers – all just people who have running in common.
It’s a huge under-rated community of people of all abilities and paces – all learning to love running, and get faster. Because who doesn’t want to run that sub 8 minute mile?!
Written by Katie McDonald, Updated 4th March 2025
Instagram | Runkeeper | Facebook | X (Formerly Twitter) | LinkedIn | Strava
