I'm not advocating running fast without a warm up, but I'm curious to see how big a difference a adequate warm-up makes. I recall running a 5:40 mile with no warm-up in high school when I was probably in about 5:10ish shape. But I'm not sure.
How fast do you think a 4 minute miler or some world class runner could run 1 flat out mile without a warmup?
bummmp
Depending on the time of the day. Just after waking up - about 5:40ish pace for sustained effort of 8-12 miles, faster after several miles. One mile all out? About 5min, maybe 4:55, if bet was involved.
In the afternoon, after several hours on my feet - 5:20ish for sustained effort, 4:35 - 30 for an all out mile, without any previous running.
So for me, the difference is about 30s/mile at any time of the day, without warm up.
The age also plays a huge role. In my 30s, without warm up I would never be able to run the times I did when I was 15-20 yo, when I used to warm up very little for the races, despite the fact that I could lap my younger self in races 5k and longer right now. I need at least 30min crescendo run and 8-10 hard strides to be properly warmed up. 15 years ago, 5-10 min jog and 3-5 strides, and I was ready to go.
I have found that I can usually complete shorter distances faster than longer distances. This is irrelevant of the warm up status. Let's think about this a little bit, you can neever complete your 'fastest' 200 meter run before you have already completed a 100 meter run (or 50m, 40m, 10m, etc).
So the fastest run is obviously the shortest distance. You, my friend, are a complete moron.