This will be sooo slow and lame compared to most I know but I'll be honest (don't laff at me lol)
When I first started running (around 17 months ago and significantly heavier than I am now): No point in timing since I could only managed a minute or so actually "running"...
a few months and several pounds later... 11th April, worked up to my first 5 and a half miles at a pace of 10:48.5/mile (although longer runs since this date have shown a much slower average than that - my first half marathon averaged at 11:28.)
fast forward a few months and less some more pounds...
on an average 8 mile run I am now at 8:07.3/mile
My pb on shorter runs so far has been 7:20 and that was on a 2 mile run
Still mega slow I know but when you compare the change since I started running (properly) something to be pleased with I think!
Seriously, you can stopping laughing at my snail-like skills now lol...
GemmysB I'm not laughing you are a hell of a lot faster than me - not even going to post my times - snails and tortoises run faster than I do. I came back after major abdominal surgery in April and I'm about 3.30 m/m faster now than I was then and still improving.
Rob a very interesting question and I shall be interested to see what people say.
2007 GNR 1 hr 58 mins = 9.00 min miles
2010 Bridlington Half Marathon (tough course) 1hr 36 = 7:19 min miles
2010 Hull Park run 5k 20min 32 seconds = 6:36 min miles
I'm really surprised actually - the races I've entered in always make me a little insecure when you realise you came in the last 20% of all the runners for example. Some of the really atheletic looking types can be quite intimidating but I have to remind myself I'm running against myself and no one esle if that makes sense.
8 Min miles seemed way out of my grasp at one point too and I'm so stunned/delighted that I can actually maintain close to that pace now.
I'm not sure of the figures but I've heard that for each pound in weight you loose you get faster and I've lost a few so that's perhaps a contributing factor.
k - to be out there and running after surgery like that is an achievement in itself regardless of how fast or slow you are doing it so super well done.
Rob, seriously, if I can do it anyone can - I think it's a time served thing cos I'm not exactly folowing any hardcore training prog or anything.
The difference between running and jogging is a state of mind, not a speed!
I started in April this year and did 3 mile at about 10min mile
after 7-8 weeks i was running at 8.30 min miles on my 4-5 mile runs training for my first 10k race and some how ran it in 8.01 min mile after that my training was geting better and was running 7.45mn mile for my 8 mile runs and in my next race ran 7.01 min mile a full min faster in just 8 or 9 week
my next run was birmingham half marathon and finished in 1h 37 so thats about 7.25min miles now training for next year and my pace is still going up faster and faster i usualy do about 1.5 to 2.5 hours a day 5 days a week running and gym work hope i can do a sub 40min 10k next year
What is a 'good' pace?
The pace at which an individual can run for any given distance after solid, sensible training?
I hope more people post on this thread, as it's quite interesting. Come speedy guys, show us what you got (and what you had).
I'm not sure if my general aerobic pace has increased but I do know I can run alot further at the same pace.
Started running @ 8.00 - 8.15min/mile pace 2 years ago and still run 8.00-8.15 min/mile pace. But 10km time has gone from 41 - 36mins. The easy pace remains the same, the only thing that changed was the mileage going from 30-60 per week and the paces during the effort sessions (track/tempo runs etc) has increased.
Morgan5 wrote (see)
I run on an average 8min/mile pace. Is that a poor pace?
Brussels 20K race
2007 1h36 = 7:45m/m2008 rehab from achilles op2009 1h41 = 8:01 m/m (v. hot and poor training leading up to the event)2010 1h24 = 6:42m/m
To give an indication of what kind of training effort went in to gaining those improvements, total training mileage for each year:
2007 - 533m2008 - 298m2009 - 1,095m2010 - 1,905m so far
Another point of comparison, my first marathon in Oct 07 was in 3h39 and my last marathon in Oct 2010 was in 2h58.
Just to complete the picture, my training paces (with a bit of leeway up and down of course):
Intervals 5:45 m/mTempo runs 6:25 m/mLong runs 7:30 m/mRecovery runs 8:30 m/m
GemmsyB wrote (see)
You are right GemmsyB, run you own race to your own goals and don't get put off by other people.
Rob - I remember seeing a significant improvement in my running when I went from running 3 times a week to 4 times a week. Getting an “extra” 5/6 mile run a wee started to make a difference, albeit small. And sometimes that's the way to approach it, taking small chunks off your minute mile pace and building it up.The kay is building up an endurance, but this can be at a relaxed pace. Then introduce some speed work once a week. Hopefully you will notice a difference aftera while.
Mogan5 - Like Blisters and Beer says, you need a mix of pace to your running. You can't run all your runs at the same pace. You need highs and lows.
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