speed and pace

iamhealingmyself

I found an interesting article why trying to figure out how fast an 18 minute mile was.
http://www.selfgrowth.com/articles/sundquist.html


Here is some helpful information I gleaned from it:
WALKING PACE CHART

LEVEL 1: VERY INACTIVE: 80-100 steps per minute = 2 mph (30 minute mile)

LEVEL 2: LIGHTLY ACTIVE: 120 steps per minute = 3 mph (20 minute mile)

LEVEL 3: MODERATELY ACTIVE: 130 steps per minute = 3.5 mph (17-18 minute mile)

LEVEL 4: ACTIVE: 140 steps per minute = 4 mph (15 minute mile)

LEVEL 5: VERY ACTIVE: 150 steps per minute = 4.3 mph (14 minute mile)

LEVEL 6: EXCEPTIONALLY ACTIVE: 160 steps per minute = 4.6 mph (13 minute mile)

LEVEL 7: ATHLETE: 170 steps per minute = 5 mph (12 minute mile)

LEVEL 8: ATHLETE: 180 steps per minute = 5.5 mph (11 minute mile)

LEVEL 9: ATHLETE: 190 steps per minute = 6.0 mph (9-10 minute mile)

These steps per minute are the equivalent of beats per minute in music or with a metronome. So when walking at the steps (beats) per minute the resulting pace projected is shown in the above chart. Remember your walking pace is not a guarantee, only a projection, as you could walk in place going 0 mph at 190 steps per minute.

If you are interested in knowing your own exact personalized pace and stride length, you can obtain your own precise steps per minute-mile equivalent. Simply walk one mile and clock the time. While walking, count how many times your feet hit the ground for one minute.

Divide 5,280 by your minute-mile time. Divide this figure by how many steps you took in one minute. This will give you your stride length. Now if you want to improve your time, then divide 5,280 by the stride length you now have. Divide this figure by the time of your new minute mile goal. This calculation will tell you approximately how many steps per minute you must now walk to achieve your improved time goal.

RUNNING

Pacing for most running ranges from 150-220 steps per minute. 150 steps is the equivalent to a 10-minute-mile (6 mph) jog. The best way for me to discuss running pacing is to give you my response to an e-mail I received on running. A runner from Iceland found our running and pacing web site on the internet. He was inquiring about methods to make his running more enjoyable.

He indicated that a well known coach who he quoted from a running magazine, indicated that you should use 180-190 steps per minute-no matter what pace you are running. This running coach is correct in some respects. 180-190 spm only applies to elite runners and athletes who are capable of sustaining 5+ minute miles for a 26.2 mile marathon. In actuality even these runners train at shorter distances and pace, in terms of steps per minute and mph, doing training at 160-180 spm footfall frequency. A large majority of runners we clocked in marathons were maintaining 5-minute-mile paces at 160 steps per minute (male and female).

We clocked sprinters running a 880 yards to mile distance at 180-220 spm. But these same runners would run 160 spm in training. The theory of constant footfall frequency at all speeds, however, has almost no application to recreation runners or runners who are in rehabilitation from sports injuries in water tanks. Recreational runners constitute 95% of all runners.

Statistically and biomechanically, we have discovered that it takes a minimum of 150 spm to achieve a running gait. Recreational runners do not have the muscle mass, aerobic capacity, or flexibility to achieve great stride lengths necessary to run at footfall frequencies of 180-190 spm and running in water tanks is greatly restricted by the resistance of the water. In this regard, it is possible to run in the water from only 100-140 steps per minute-much less than the 180-190 recommended by the above runner coach. In another example; a recreational runner will run an 8-9 minute mile pace at 160 spm, while an elite runner can run a 5 minute mile at the very same 160 steps per minute. But there is another problem with using same footfall frequency no matter what the pace. And that is Target Heart Rate. An elite runner would have no problem maintaining 180-190 spm for great distances. However, if many recreational runners and people in weight-loss programs attempt 180-190 spm, many could not sustain it and would put their heart at great danger if this pace produced a heart rate far above their Target Heart Rate, or recommendation by their cardiologist.

RUNNING PACE CHART (RECREATIONAL TO ATHLETE)

LEVEL 5: VERY ACTIVE: 150 steps per minute = 6.0 mph (10-11 minute mile)

LEVEL 6: EXCEPTIONALLY ACTIVE: 160 steps per minute = 6.7 mph (9 minute mile)

LEVEL 7: ATHLETE: 170 steps per minute = 7.5 mph (8 minute mile)

LEVEL 8: ATHLETE: 180 steps per minute = 8.8 mph (7 minute mile)

LEVEL 9: ATHLETE: 190 steps per minute = 10-12 mph (5-6 minute mile)

kellybones

Interesting info - thanks!