Cavorty wrote:
That seems very demanding. My marathon pace was more like 2 minutes per mile slower than my best mile; my 10k pace was about 55 second per mile slower than my best mile; and my 5k pace was about 30 seconds slower per mile.
I'm going to say that not many 4:20 milers are running 14:12 range 5k...
Maybe it works better for faster runners. From the World Athletics scoring tables I'm getting a 4:00 mile equals a 2:13 marathon which is 5:04 per mile, so that's roughly the 60 sec per mile difference.
For a 4:20 mile I'm getting 2:27 marathon, which is 5:36 per mile so as we get slower we get further from that.
Maybe Horwill's rule is better here. He said that when you double the distance you slow down by 4-seconds per 400. For a 4:20 miler then we would expect:
3k 4:36 per mile
5k 4:52 per mile
10k 5:08 per mile
HM 5:24 per mile
Mar 5:40 per mile
From IAAF scoring tables we actually get:
3k 4:38 per mile (8:38)
5k 4:47 per mile (14:49)
10k 5:03 per mile (31:21)
HM 5:17 per mile (1:09)
Mar 5:36 per mile (2:27)