Standards in running and lifting

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7 years ago 10/27/2016 11:47am EDT

It's interesting what times considered "slow" and "fast" on this site. Recently I started running again but I mainly lifted in college during which I often saw the standards of what people consider "strong" or "weak" on similar sites for lifting. I was bored so I thought I'd come up with this arbitrary set of equivalent difficulty standards for mile time and deadlift max. I chose deadlift and mile for comparison because non-runners and non-lifters that are fit can still post decent numbers in those (deadlifts really isn't technical compared to things like Olympic lifts).

Difficulty equivalents for 130-170 lb male:

- 8 minute mile = 1.5x body weight deadlift

- 7 minute mile = 2x body weight deadlift

- 6 minute mile = 2.5x body weight deadlift

- 5 minute mile = 3x body weight deadlift

- 4 minute mile = 4x body weight deadlift

Do these seem way off?

7 years ago 10/27/2016 12:04pm EDT

re: drizzleganj

Why not use a way more common and accessible lift like bench press?

Here is a list of world records, not sure if accurate:

http://www.powerliftingwatch.com/records/raw/world

Both raw and equipped records are shown. If you don't know what equipped means, a running analogy would be to show the records set without spikes/shoes and the records with spikes/shoes.

7 years ago 10/27/2016 12:09pm EDT

re: drizzleganj

Your lifting standards are too high.

4 min mile is very common whereas 4x bw dead is unheard of for most weight classes in a PED tested federation.

3.3-3.5 might equate to 4 mins.

7 years ago 10/27/2016 12:43pm EDT

re: jrjr

Fair point about bench. When I lifted my focus was Olympic lifts so pretty much majority of training focused on lower body so guess I'm biased.

Equipped lifting helps wayyyy more than spikes would.

7 years ago 10/27/2016 12:54pm EDT

re: drizzleganj

So how much can a 4 minute miler dead lift? I would say maybe 1.25 to 1.75 BW, maybe few heavier ones could go 2.0.

7 years ago 10/27/2016 1:01pm EDT

re: MeanDude.

My first ever (untrained) mile was 6:30. My first ever deadlift was about 135 max. I eventually worked up to 2 x BW, and I lift heavier than almost anybody I know who doesn't focus on it.

2 x BW = 5:00 mile IMO

7 years ago 10/27/2016 2:10pm EDT

re: powergeezer

powergeezer wrote:
Your lifting standards are too high.
4 min mile is very common whereas 4x bw dead is unheard of for most weight classes in a PED tested federation.
3.3-3.5 might equate to 4 mins.

Okay fair point on the tested and untested feds. Just curious what would you think is better between a 5:45 mile and 2.5x bw deadlift? Those are my bests from the past few months at least which was sort of my basis for the middle standards.

7 years ago 10/27/2016 2:23pm EDT

re: Meaty Balls

Meaty Balls wrote:
My first ever (untrained) mile was 6:30. My first ever deadlift was about 135 max. I eventually worked up to 2 x BW, and I lift heavier than almost anybody I know who doesn't focus on it.
2 x BW = 5:00 mile IMO

I didn't include that it took about the same time span (5 months) to get either 5:00/ 2x BW

7 years ago 10/28/2016 8:19am EDT

re: drizzleganj

I would say that your 2.5bw dead is a little better, but it depends on your weight class. (you are likely aware that formulas to compare lifters in different weight classes adjust for the fact that multiples of bw are easier for lighter classes)

The way I would think about it is in terms of how common a given performance level is for dedicated people with good but not freakish talent...

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