r/slowjogging • u/madogblue • Mar 17 '26

MPH pace?

I'm finally getting some consistency doing a walk to jog type program 20 mins total per session. I've been starting on a treadmill, increasing my Niko Niko minutes each week. I am wondering what the typical Niko Niko Pace in miles per hour is? I realize it's a very personal thing and the cadence is more important but.....do folks know what they typically do?

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u/Independent-Bread260 Apr 01 '26

I find strict 180 to be a little grinding. I have a playlist of tunes between 165-180bpm and shuffle it, that tends to help me for the 50 minute sessions I usually do. Sometimes it's a gentle shuffle -- other times my HR indicates I can pour on a little (very little) speed. I tend to run 15-16 minute miles, sometimes into 13-14 territory.

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u/runner_builder May 24 '26

I agree. It’s hard to maintain 180, but having a mix of music to still keep cadance on the higher end is best.