How close should ones mile time relate to 5k time Ã—/- seconds?
TrackBot! VDOT 5:08 1600m
VDOT for 5:08 1.6km: 57.3
Equivalent race times based on VDOT:
Half marathon: 01:21:20
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There is immense variation that depends on your conditioning and intrinsic abilities (muscle fiber distribution, etc). When I ran cross-country, my mile PR was a bit under 5 minutes, and the best time I had for the 5k was around 18 high or so.
Keep in mind that VDOT and McMillan tend to be predict relatively fast times at long distances for young, undertrained runners. I'd guess there are a lot of 5:08 high school milers who would be a minute slower than the time predicted by the calculator.