[Closed] Runners..... What's a good average running pace?

It's all relative - 7.5min per mile was all i could achieve over 10mile distance

By the way I'm no whippet. Currently 15.5 stone with a little excess but toned I'm not gonna be under 15!

I ran the great north run (half marathon) in y2k in 10 minute miles. Paula radcliffe did it in 5 minute miles . She's fit, I'm fat, see if you can get somewhere inbetween, whilst aiming for the paula end of the spectrum..

So it does a bit depend on how far you're going...

I'm not a super keen runner but have always felt that the following are roughly the speeds which separate a decent runner from slower people... partly because they're about what I manage and I like to think I'm doing ok 😀 I'm sure everyone has their own perspective though.

5k - About 20 minutes (So 4.5/km)
10k About 50 minutes (So 5/km)
21k (Half marathon) - Something just under 2 hours (So about 5.5 / km)
42k (Marathon) - 4 hours (So about 5.7 / km)

I can do 8m miles, about four or five of them maybe if it's flat, and I reckon I'm still pretty poor. I want to be able to do 7m miles.

I did my first 10k in years on Monday... 52.31.

Took it pretty easy bar the last 1k. My thoughts is that sub 45k is ok. Around 19 mins for a 5k, would see me pretty happy.

and 5 mins for a mile 😆

It varies vastly - depends so much your personal physiology. The ParkRun (5k) results are quite interesting: http://www.parkrun.org.uk/

I've never run more than a half marathon and I don't train at distance running per se but I'd say I'm relatively well suited to it and my 5k best is ~22 minutes, 10k ~46 minutes, 1/2 marathon ~1hr45. This is a useful calculator:

http://www.mcmillanrunning.com/index.php/site/calculator

What I have noticed is that once you've got used to running, reducing your time/km is hard word for every second - speeding up by 30s/km is a big increase in speed!

Ok cheers guys. I'm kicking about 9m/m then. Quite happy with that as its uphill there down back so progressing nicely.
7m/m was what I had in my mind for some reason so will try to work towards that but at a nice gentle progression like I have been.

A few years ago I was regularly managing 8min miles on a favourite 6mile cross country route, rough terrain but only slight incline for half of it (with occasional steeper sections), and other half of it back on slight descent. Went out pavement plodding last night for the first time in many months of doing little or no fitness and managed to maintain 2 miles at a fairly fast pace due having to keep up appearances with lots of runners out on the same route, some pretty girls. Legs are suffering today. Probably going out tomorrow, somewhere less popular with runners so I can jog rather than run. 🙁

Could I suggest variety is the spice of life and the best route to faster pace if that's your thing. Don't just keep on doing the same thing every run.

On a four run per week program:-

1 shorter faster run with a main section well above your current pace and a warm up and cool down either end.

1 interval or hill rep set with short hard bursts and lots of steady recovery in between.

1 longer run at a slower pace.

1 short very steady recovery run.

and 5 mins for a mile

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Oooh Darcy, how dare you laugh at my ambition, if... no, no... [i]when[/i] I do it... you're going to owe me a Cornetto.

I'll lick your Cornetto if you do TSY. 😉

*red wine and keyboard interface error*

I'm going to have to go STW Braveheart on this one...

Tenacity of TJ
Perception of Hora
Decisiveness of Molly
and Luncay of everyone else.

I believe that 6 minute miles marks the boundary between seroius athletes and mere mortals.

SB

If I'm in the mood I can do 41-40min 10k. it's the only distance I measure really. I'm going to do longer distances this year. went running with one of the long distance runners last weekend, and at the end of 15 miles I was bashed in. LOL

according to Stratobiker, I'm 45secs of the pace, and there's NO WAY I could run that fast over that distance!!

Don't forget, the 'miles' you see the professionals run aren't real miles, they're about 10% short. There's no way anyone can run that fast, just not possible.
It's the same with tennis courts; Wimbledon is about 10% larger than the courts at your local club; that's how the pro's can hit the ball so hard; the courts are bigger.

PS fastest I did with real miles was a 10 mile race in one sec less than an hour.

Think 8min/miles is a good target. Depends on the distance you're going for though. Not been running since Great South but with the run I did before that and the race itself had between 6:20 and 7:50. Can't get consistent times over a long run though

So shall I go out on a run right now and see how fast I am?

So shall I go out on a run right now and see how fast I am?

Yes, of course!

😆

You going to join me in some triathlons this year?

I could do... Definitely want to but not sure how I'll manage to get the swimming training in.

Right then - going to get changed now.

26:43 for 10 km is my PB.

TheBrick - running? Are you Kenyan?

Ok. I'm going....... NOW!

You back yet Molly?

I've just done 3 miles in 30 mins, but my excuses are that its my first exercise in 6 months after pneumonia, and running on't moor in the dark with an Alpkit headtorch.

TheBrick - Member
26:43 for 10 km is my PB.

Are you sure, according to Wiki - The world track record for men is held by Kenenisa Bekele of Ethiopia in 26:17.53.

See you in London this summer

I reckon Molly's done about two miles so far.

He hasn't asked what shoes to wear... so I reckon he's still sat on the stairs.

Are you sure,according to Wiki - The world track record for men is held by Kenenisa Bekele of Ethiopia in 26:17.53

I only run on the road not on the track. I'm just not into the competitions tbh.

Back.. average pace 8m38 - rubbish. Still getting used to the new shoes to be honest.

Having said that it's hilly, the pavements are very rough and there are a fair few obstacles like steps and a steep path downhill which is unlit, broken up and thick with wet rotting leaves which is rather nadgery in the dark, so you can't run fast on it.

I run like Kenenisa Bekele on cocaine with a rocket up my arse.

Over four miles?

Yeah, that's rubbish.

Its a long burn rocket.

TheBrick - you sure you're not just smoking buckets?

Annoyingly the only thing holding me back is various tendons about my body. I hardly broke a sweat, relatively speaking.

What's up with your tendons Mol?

The Southern Yeti - Member

What's up with your tendons Mol?

Reads as though he's trying to say his engine is mint but bodywork & chassis are shot :<)

Mol's got ninedons.

Did he iDiet them away? I have noted that the diet doesn't offer the right nutrients to properly rebuild bones and ligaments.

When i was running on a regular basis, used to run 7min miles mostly. Much prefer running for 10+ miles than shorter ones. No time for running this season as I've got a race on almost every weekend from March 😯

Currently 15.5 stone with a little excess but toned I'm not gonna be under 15!

9min miles sounds ok at 15+ stone!

I was told by a physio that I'm carrying a bit of weight and could be really quick if I lost 8lb or so - I'm 11.5 stone! The mrs already says I'm too bony.

What's up with your tendons Mol?

Lol.. yes engine is great it's the drivetrain that's ropey. Body work - well that's long past its best 🙂

A certain tendon in my knee hurts after about 25 mins of running. Exterior collateral ligament, I think. It's annoying. I am having slight trouble in my feet too but that's to be expected with the shoes, and it's improving. The knee thing is not, at least not very quickly.

Of course, it might be to be expected being WW+10 as I am.

Have you injured it at some point?

If not it's probably tendons / muscular imabalance... I have some exercises that may help.

I'll throw my hat in the ring. As a non runner who has dabbled a little (6ft - 83kg). My times

21min - 5k
46min - 10k
1h39min - 21k
3h37 - 42k
almost 7hrs for a offroad 60k ultra

I would consider myself to very average when compared to any runners.

Have you injured it at some point?

Nope. All tips appreciatd.

When I ran regularly I used to find that I could put in respectable times for short distances (1 mile in 5 minutes, 2 miles in 11 minutes) but anything over that I'd struggle to get much below 7 minute miles.
The guys I could ride and swim with in the tri club would be putting in 33-36 minute 10ks whilst I only once got below 40.

I assume that must be down to genetic factors?

Any pace would be good at the moment. I haven't been able to run since the beginning of December. 😥 there goes all my speed 👿

How easy would it be to get up to marathon distance from now to the London 2012?

And how easy would it be to get £1750 in sponsorship?

Not hard just to be able to do the distance. The question is how fast do you want to run it?

Dunno. Just had an e-mail offering a place in this years.

I believe that 6 minute miles marks the boundary between seroius athletes and mere mortals.

Depends how far you're running. Doing 6 minute miles for a marathon is way beyond serious athlete, and would get you a guaranteed championship start at London. I had an ambition at one point to do a half in 6 minute miles, and set off at that pace in one race, but it all went wrong after about 5 (realistically I wasn't in that sort of condition)! Though I have managed sub-6 pace for a 10k a few times (if I'm allowed to willy wave on here, 10k PB of 35:30).

Realistically, if you're not training seriously for running, sub 8 minute miles over a reasonable distance is pretty decent. Though comparing speeds with others is to some extent a bit pointless - unless you're racing, just compare your own times and maybe aim to get quicker. Also not every session should be going as fast as you can - that way lies ruin.

When I ran regularly I used to find that I could put in respectable times for short distances (1 mile in 5 minutes, 2 miles in 11 minutes) but anything over that I'd struggle to get much below 7 minute miles.
The guys I could ride and swim with in the tri club would be putting in 33-36 minute 10ks whilst I only once got below 40.

I assume that must be down to genetic factors?

Maybe - though physiologically there's not a huge difference between 2 miles and 10k, so more likely just that you either weren't trained to run that fast for that long, or that it was simply a mental thing. A 5 minute mile is pretty serious - that's as fast as I've ever gone for 1 mile, and I've given my 10k time above! Though actually even the slow down from 1 mile to 2 seems excessive, given my similar 1 mile time but that I could run 2 in ~10:40.

Well.. did a lot better today. Nice strong running and averaged 8'02 - so close! Best mile was 7'31 and best 5k was 24'51

http://www.endomondo.com/workouts/36297498

Fair play Mol. I've got a spangly new garmin that I need to take out for a run... not sure I'll post the map on the web though...

TBH if you're 15st you're not suited for distance running. Careful with those knees, you'll miss them when they're gone...

A certain tendon in my knee hurts after about 25 mins of running. Exterior collateral ligament,

I'm just getting back into running and am going out and doing 3 mile runs very other day and then stretching like a mother. I ran a 1hr 29min half marathon 2 years ago. No chance of that at the moment.

I find it's all about conditioning your legs to pounding they get, when you first start running seriously.

Fair play Mol. I've got a spangly new garmin that I need to take out for a run... not sure I'll post the map on the web though...

*assembles stalking kit*

Oh go on!

...but seriously, I would recommend starting/stopping your garmin a couple of mins from the home/work, just for privacy/security reasons.

Especially the IT band, which is infuriatingly difficult to stretch

Hmmpf, a way to go for me, 30min 5ks there or there abouts and a 1.06 10k. Only been doing it for five weeksor so, really enjoying it and its helping shift some lard which is the main thing!

Basically my legs are as tights as a builder's fist. When I feel the pain I stop running, hobble home and stretch, stretch and stretch some more. Especially the IT band, which is infuriatingly difficult to stretch

are you stretching before the run too?

I used to have horrible problems with my IT band - no matter what stretches I did. Then I discovered the joys of a firm foam roller 😀 I quite enjoy the feeling now 😮

I used to be able to do 6 min/mile 10ks 15 years ago, but now just jog round nearer 7.5-8 m/m and have no idea how I managed to go faster - probably a combination of youth and determination....

Back in the day when I was in the RAF an practically a full time runner, I ran a half at 5:55 pace.

The key to running quicker at all distances is speed work. You need to introduce 1 or 2 speed sessions a week. Something like 8 x 400, or 4/5 x 800m. However your current fitness will determine when you add these sessions into your training.

Im now 12 years older than when I ran at that pace, and 3 stone heavier 🙁 , but still expect to run at 7 minute mile pace. I would say that for 10K to half marathon, a good pace for a 'middle age' person, who is starting running for the first time in thier life, of average - good fitness would be 8 minute mile pace

Can I reccomend a book called the Lore of Running. Its the runners bible.

http://www.amazon.co.uk/Lore-Running-Tim-Noakes/dp/0873229592/ref=sr_1_1?ie=UTF8&qid=1327999100&sr=8-1

For you Jamie.... anything.

flap_jack - Member
Careful with those knees, you'll miss them when they're gone...

I hate biting at these, but.... Source?

'Science' would suggest otherwise:
"Thus, our observations suggest that a lifetime of long distance running at mileage levels comparable to those of recreational runners today is not associated with premature osteoarthrosis in the joints of the lower extremities." - http://ajs.sagepub.com/content/18/4/379.short

See also: http://scholar.google.co.uk/scholar?hl=en&q=runner+knee+long-term&as_sdt=0%2C5&as_ylo=&as_vis=0

As you were.

I hate biting at these, but.... Source?

'everyone's free to where sun-screen'

all the 60 year-olds i know who don't exercise are fat old people - basically indistinguishable from 80 year-olds.

all the 60 year-olds i know who do exercise are a little bit creaky, but hard as nails.

Just been listening to that.

I think he was talking about being 15st and running a lot, rather than just running.

all the 60 year-olds i know who don't exercise are fat old people - basically indistinguishable from 80 year-olds.

[url] http://sweatscience.com/the-incredible-unaging-triathlete/ [/url]

I prefer this though 😀

"gravel gravel gravel!"

lolz

I did a half marathon last year in 1.55, training went a bit wrong leading up to it and I like to think that I could maybe do it in 1.50.
I do 10k in about 50 minutes, but I wouldn't really say I'm a runner as such. I do it to keep the weight down and general fitness up and to get out and do something during the week, but I'm not really interested in improving my times.

Does help riding though I think.

Ewan - I see what you mean, it's a nice pain isn't it?

Is anyone using Strava for their running?