Minutes per mile change

41 to 55 of 55 messages
08/12/2010 at 12:01
When I started out, LSR at 70% of my WHR were about 13.30 min/miles (shocking slow I know!).  3 years on this has come down to 11 min/miles for 70% of my WHR.  However, only run circa 15 miles a week as incorporate bike and swims as well considering I do triathlons.
08/12/2010 at 13:27
Tinsel Decorations - many thanks for the info on VDOT. Have found a calculator and can now see what paces I need to do to get faster. I am nearly over my flu and the ice seems to be clearing so will get out at the weekend and start again!
08/12/2010 at 13:56

As well as your generall fitness, you also have to consider your  body weight as a factor to improving your speed. When I started running seriously in 2007 I weighed in at almost 12 stone. I am now down to 10 stone. Someone at my running club told me that 1lb in weight loss can benefit your speed by as much as 10 seconds per mile.

08/12/2010 at 15:50

Not sure about those figures Brad. I use the BrianMac VO2 max calculator a lot which calculates vo2max from a race time. If you take as an example a 40' 10km runner and assuming they used 70kg as the weight (for arguments sake, can't find a statement of what it was), knocking a whole kg off your weight takes you down to about 39'30".They may well have based it on a lower weight than the one I picked but you get the idea. 

VO2max from race times

08/12/2010 at 17:12
Joe - losing the weight means less mass to transport for the same oxygen efficiency. I'm not sure 1kg is worth 30seconds on a 10K but it sounds plausible. I have in the back of my mind that each kilo is worth something like 5 mins over a marathon, but I'd have to go back and check it.
08/12/2010 at 20:21
You should find my method and calculation reasonably sound. I've had my VO2max tested on 4 occasions during my running career and found it matched the BrianMac predicted race times to within a few seconds. If you have an alternative method I would be interested to hear it.
08/12/2010 at 20:36

Found this link for anyone interested in Hill Sprints


Re speed/weight I found an article that said 1% of body mass lost will result in 1% increase in speed. Also that athletes are on average 15% lighter than the average weight adult.

How average weight was worked for women, was 100lbs for 5ft woman add 5lbs for every inch over that then subtract 15% total to get your ideal elite athletic weight. Needless to say I would have to return to the weight I was at 17!

I have all this written down in note form but can't for the life of me remember where I found it. Sorry.

08/12/2010 at 20:46


Started runing again two year ago 17 stone and a mile was 13 minutes and a lungs trying to leave

now about 14 stone and can maintain 9:30 minutes a mile over 6 miles

can do a one mile sprint of 7:45 minutes

trying to work to 9 minute miles over 10K

I think in all the talk you need to consider age I am 43 now and when I look around at work I think i am quite fit.

08/12/2010 at 20:55
Neilcol  -There is a calculation offered that takes into consideration your age and resets your time to approx age 25. Some races offer this( I think) in their results. Again I can't remember where I got this nugget but I'm sure someone on the thread will be able to direct you to a source....
08/12/2010 at 21:08

Certainly I agree as you drop weight speed increases.  If nothing else not having a belly wobbling around in every direction other than the one your runing helps.

In my army days I could run 6 minute miles but i was in my early twenties and 13 stone.

The mile used to be the stanard by which we compared fitness and from experience its a good rule of thumb to long for a sprint but not into endurance distance.

I have found interval training on a treadmill incline as helped build leg stamina and speed.

08/12/2010 at 21:36
Fortysomethingandfit wrote (see)

How average weight was worked for women, was 100lbs for 5ft woman add 5lbs for every inch over that then subtract 15% total to get your ideal elite athletic weight. Needless to say I would have to return to the weight I was at 17!

OMG, I've lost weight this year and am now a size 12, but on that calculation I would still have to lose another 2 stone .

08/12/2010 at 21:46

For the past 3 years ive done the same 5k race on boxing day, its great to see if you are improving .

2008 (My 1st race ever) - 21:06 , 6:47 m/M

2009 (same race ) - 19:16 , 6:12 m/M

2010 (different 5k ) 17:36 , 5:39 m/M

Hill sessions, track sessions , intervals ... Anything that makes your legs BURN . Oh and a nice pair of Uber-light race shoes really helped me.

08/12/2010 at 23:32


This covers  quite a few of the topics that have been popping up including the age/ time calc  mentioned.

Time to get some rest - training again tomorrow. Trying out a tempo run.

09/12/2010 at 10:06

The body weight discussion is really interesting, obviously the lighter you are the the quicker and easier you run, thats a given.

My half marathon time came down by just over 11 minutes with a weight loss of 20kg. My poor maths puts that at around 50+ secs per mile.

This has been fairly common for other distances as well.

The biggest improvement for me has been during speed/interval sessions where using a race predictor i should be looking at an extra 5mins off my half time, my endurance base is obviously not allowing this to happen just yet.

I lost the 20kgs over about a 12month period, simply by exercising, I like my food to much !!

Current weight is 79 kgs

HM PB 1.32

Target weight 68kg

Target HM 1.28ish

09/12/2010 at 10:40

You can use the WAVA scale to adjust your performance for age. I use this WAVA age adjustments calculator

which lets you put in adhoc distances too. WAVA is also used to grade your races on Fetch provided you supplied your dob.

We'd love you to add a comment! Please login or take half a minute to register as a free member
41 to 55 of 55 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums