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You don't have to run the entire distance at the same speed, but adapt your speeds so your average increases. You can get an average pace of eight minutes a mile, for instance, by running the first mile in 7 1/2 minutes, the second one in 8 1/2 and the last one in eight minutes.
That means you need to run for around 35 miles per week just to lose one pound. At 12 minute mile pace thatâs 7 hours running each week just to lose one pound! You would need to run 5 days a week and average 7 miles for each run to complete the full 35 miles. At 12 minute mile pace each run would take 84 minutes. Wow, that doesnât sound too good.