How much does 15 pounds of weight affect a 10k?

Training Advice/Discussion 5k/10k

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14 years ago 09/05/2011 12:00am EDT

I have a 10k PR of just over 34 flat (was probably a bit faster, but the splits on my PR were a little crappy). I'd say 33:30-33:40 shape would've been fair. I had a string of injuries that kept me out for nearly a year and caused me to gain 15 pounds. I've been back at training for a couple months and feel like my endurance is becoming OK again, but haven't been diligent enough to drop the weight yet (finally got my diet in check, so hopefully should take 2-3 months). In any case, I time trialed a 10k today in 39:15, which felt completely balls out. How much of the extra 5 1/2 minutes of time can be attributed to the 15 pounds of excess weight and how much is just being cardiovascularly out of shape. Is there a general rule of thumb for this?

14 years ago 09/05/2011 12:08am EDT

re: Kindafatrightnow

Also, just so I don't get trolled, obviously the injuries didn't "cause" the 15 pounds of fat like I mistakenly said; I was just lazy about my diet during my time off.

14 years ago 09/05/2011 12:16am EDT

re: Kindafatrightnow

I've heard 2 seconds per pound per mile thrown around, so for 15 pounds and a 10k that adds up to 15 x 2 x 6.2 = 186 seconds (3:06). Sounds like the right ballpark to me.

14 years ago 09/05/2011 12:26am EDT

re: dumb

Yeah, that sounds reasonable that I'd still be 2 to 3 minutes off PR shape if I could suddenly drop the 15 pounds. I guess that's relatively encouraging given that I have very little strength right now. Time to really try to drop those 15 pounds.

14 years ago 09/05/2011 7:25am EDT

re: Kindafatrightnow

I've heard anywhere from 1-3 seconds per mile for each pound. So like 2-4 minutes is a fair estimate depending on how much weigt is muscle and how much is fat.

I know personally my times dropped significantly at a fairly quick rate when I dropped the excess 20 pounds I carried, going from 175 to 155 (I'm 6'1). My times went from 37:30 to 32:20... Granted I was running high mileage while doing it, so of course that improved my fitness, but I know a good deal of the 5 minutes ive taken off the 10k can be attributed to the weight loss.

I'm now actually settled at around 150 pounds, but haven't raced a 10k since early July

14 years ago 09/05/2011 8:22am EDT

re: Been there lost weight

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How much does 15 pounds of weight affect a 10k?

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