Usually around 8:00-8:30/ mile for 10km or less, 7:20-7:50 for 10 miles / half marathon and 10:00 for a Marathon (although recent race (except Windsor half!) & training performances following several months of greatly increased training suggest that my Marathon pace will be significantly faster than that when I run my next Marathon in three weeks time)
I don't run 5km races, the shortest I would do is 10km and I am actually slower than a run of 10 miles. I find it very difficult to set off at a fast pace right from the start. I need at least 3-4 miles to get comfortable and start running well. From then on I'm faster but it's too late. If it's a half marathon I have 9 good miles, if it's a 10km I only have 2 and that's not enough to make up the deficit and consequently the average mile time ends up slower. I am not sure why this is, maybe I am just more naturally suited to longer distances or maybe there's a psychologiocal aspect in that I know I'm no good a short, fast races which translates to a poor performance but whatever it is, I don't mind as the Marathon is my favourite distance anyway. I view 10km races purely as a training exercise and concentrate my serious racing efforts at the longer distances.
Brunswick Makes sense to me, at school my 100m time was only a couple of seconds faster than my 200m - both of which were pretty slow, which is why I did longer 1500m & x-country runs. Nick
Nick, depends on what sort of training I'm doing so the speed varies from about 4:45 pace for my short reps up to about 7:00 pace for my long runs. Recovery runs can be anything up to about 7:45 pace
Oh here goes, this will boost all your egos and give heart to the slower of us out there! Speed sessions I run at 8minM; 5K-9min and 10k between 9.30 and 10m depending on the course.
I am Mr Average, 8 to 9 minute miles in training. My best half marathon was 7 1/2 minute miles. 10k at around 7 1/4 min miles. My one outstanding run (for me) was a 5 miler in 6 3/4 min miles, it was in Lambourn and spooked horse reared up in front of me and i ran for my life!!
I've been logging my runs (including training) using an excel spreadsheet that gives a monthly summary. Since January my average pace has improved from 9:52min/mile to 8:32. Should break a world record by 2006 at this rate
Keeping some sort of log is important to me. Everybody runs hard during a race, but some people just happpen to run faster. Keeping a record allows you to see that sometimes it's you that runs faster. Progress is the motivation.
H'mm I gotta work on getting faster. In races up to 10miles I usually manage 9-9.20m/m. Further than 10miles I seem to slow down massively judging from my performance at Windsor. I need to find another half to restore my confidence.
Comments
Generally 9-9.30 min/mile.
And I have about two stones to lose!
Are you really faster at 1/2 marathon than 5k?
I am not sure why this is, maybe I am just more naturally suited to longer distances or maybe there's a psychologiocal aspect in that I know I'm no good a short, fast races which translates to a poor performance but whatever it is, I don't mind as the Marathon is my favourite distance anyway.
I view 10km races purely as a training exercise and concentrate my serious racing efforts at the longer distances.
Makes sense to me, at school my 100m time was only a couple of seconds faster than my 200m - both of which were pretty slow, which is why I did longer 1500m & x-country runs.
Nick
Speed sessions: 400m reps at ~ 5:00 pace
800 reps at ~ 5:20 - 5:30
long intervals: miles at ~5:50-5:55
2 miles at 5:55 - 6:00
tempo runs at ~ 6:10
steady runs at ~6:30
easy runs at 6:40-6:50
recovery runs at 7:80 - 8:00
10k around 6.45
10mile-halfM (and tempo) 6.50-7.10
long runs 7.30-7.45
recoveries 8.00-9.00
Speed sessions I run at 8minM; 5K-9min and 10k between 9.30 and 10m depending on the course.
Think I'd better rename myself The snail.
It takes me at least 2 miles to get going, and the fastest I've done is 7.10. Usual is around 8.00 but when feeling crap, aorund 9.00.
I'm now faster that I was before my injury and si Iwon't mention it again.
Going for a joyous run on Sunday. Sooo looking forward to it.
Think id be too embarrassed to write it down, lucky if i manage 12 minute miles
"Progress is the motivation"