Always into marathon, ultra, and half marathon, more of a slogger, than speedy.
Never targeted anything less than a 5k, average time 20:20. (6:30 pace.)
Never even considered a mile PB... until now!
If I go out with the speedy guys and drop/die at a mile what can I bag?, Do you reckon I can get a 5:30? Or too optimistic.
Depends on the parkrun - most of them aren't exactly fast and flat.
But get yourself to Victoria Dock or Dulwich and I reckon you'll get 5:45
Doesn't count.
PBs off your GPS don't count.
Man Moth wrote:
Doesn't count.
PBs off your GPS don't count.
He's right.
You may have a shot at 5:45. 5:30 no.
Mr average wrote:
Always into marathon, ultra, and half marathon, more of a slogger, than speedy.
Never targeted anything less than a 5k, average time 20:20. (6:30 pace.)
Never even considered a mile PB... until now!
If I go out with the speedy guys and drop/die at a mile what can I bag?, Do you reckon I can get a 5:30? Or too optimistic.
I wouldn't recommend it even as fooling around. In fact many people start too fast at parkrun and shoot themselves in the foot.
Skip parkrun for a month and work on your endurance with extremely slow jogging and a workout. When I was running 20:10 I was also running a 40 10K. Now 17 5K and 35 10K.
The are no accessible running tracks in your area? Be sure step off about 10 yards, so it will be a “full” mile.
9 to 10 minute miles wrote:
Skip parkrun for a month and work on your endurance with extremely slow jogging and a workout. When I was running 20:10 I was also running a 40 10K. Now 17 5K and 35 10K.
What do you attribute your 20 to 17 improvement on?
Better to jump in with the leaders with 1 mile to go. Nothing to stop you. Less congestion and they will be sprinting at the end.
4:20 is not that fast wrote:
The are no accessible running tracks in your area? Be sure step off about 10 yards, so it will be a “full” mile.
He could measure 1 mile with one of those wheel things beforehand. They only cost $50 on Amazon.
the lead pack of JV XC and your average road race, are like about 5 min first mile. it's quicker than you think. varsity HS XC, college, serious road racing, well into the 4s.
also, as a former sprinter who did XC a couple years, there are two types of 20 min 5k guys. 640 640 640. or 5 7 8. even splits is better running particularly if you have college aspirations or want to extend out to 10k and beyond on the road.
if we're talking a regular gettogether race, you can always spend one testing how far how fast you can go. always be another next week. i would occasionally try running a hurdle or 400m race a little different pacing. try running faster than you often do. some of running is psychological and whether you believe you can go with someone. the other huge chunk is putting in the work to be able to execute.
if he can run a 20 min 5k he's not keeling over trying a 5 min pace instead of 6+. if you can't handle it, you just blow up and your body makes you slow down. now, if he was a 10 min jogger, you might keel over. but 20 min is some fitness and footspeed and training.
to me if he wants to go faster or test how long he can go at a pace, join a running or track club. there will be a variety of abilities and fitnesses and you can ask to join the faster group some days.
If you have a few running friends, go to a track with them and run a real mile.
Running in a park or cross country isn't really accurate enough. Go see what 85 pace (per lap) feels like. That would get you a 5:42. That would be a good start. Then you'll be able to make a more accurate assessment of your mile ability.
I am old and I try to do this at least once a year.