- Runners….. What's a good average running pace?
Started running at the start of the year and am slowly progressing.
Injured myself a few months back so ive been taking it really easy this time.
I started running 3.5k and tried to increase my pace over a week then upped the distance the next week. Then tried to increase my pace over the new distance.
I’m feeling good about it and it seems to be working for me but I’m just wondering how far I’m off the mark.
This week I’m on 6k and average about 5.5 mins per Km.Posted 6 years agosweaman2Subscriber
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)Posted 6 years ago
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)chiefgrooveguruMember
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:
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!Posted 6 years agoB.A.NanaMember
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. 🙁Posted 6 years agoconvertSubscriber
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.Posted 6 years agoemszMember
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!!Posted 6 years agorichmarsSubscriber
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.Posted 6 years ago
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.Posted 6 years agothe teaboyMember
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.Posted 6 years ago
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.Posted 6 years ago
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