When you say sub 4min km that is a phenomenal pace. Are you doing 7k runs at that or just the odd km? I use 15k/hr as the sprint speed on my HIIT runs but can only keep it up for a minute and a half at the most. Would be interesting to know what speeds other use for their treadmill runs @Chief @Stan @Tel as I was feeling good about my 5k at 11km/h with the last km at 12km/h or 12.5 but am starting to feel inadequate now.
I used to do 5k in 20mins and 10k in 45mins. The former was a push, the latter pretty easy. I smoked back then! Unfortunately back and other issues have played havoc with my running in recent years. It’s like I’m in a constant cycle of injury and getting back to fitness.
Can we talk in English please I used to run sub 6 minute miles, over cross country. Mind I did use to be on the Marines running team. Now sub 60 minutes would do
Just keep on challenging yourself and you will get there. I ran a 5k at 19.10 before Xmas so that is pacing at 15-16k an hour. I can do a 10k at around 42 min, that is around a 4:14 pace per km. I’m 46 now so thought I could now crack a sub 40 10k again (I did it when I was 39 no probs). But a guy in my spin class ran a PB of 37:30 at the age of 56, so there is hope for us.
If you have that natural speed you could do it again. Like I said, a 56 year old in my spin class ran 37:30 in a 10k recently. That is around sub 6 min mile pace. I am close to 6 min mile pace on 5k, but would take a lot of training to do that speed at 10k. Probably running five times a week
My lad's now done 4 of 7 marathons this week. Starts his 5th at lunchtime. He's been averaging around 3hrs 10 minutes but did yesterdays just under 3 hours. I'm concerned he's doing them too quickly as the 7th one is the London one on Sunday and its going to be hot. Just hope he's got enough in the tank on Sunday.
I jog at 9 and my fast setting when doing intervals is 12. I'm no runner mate, I can tell you that. Working on it though. Slowly!
I am getting quicker but have to add speed slowly so keep adding a km at a faster speed. Am 60 in September so if I am going to get faster it needs to happen quickly!
Comms record is 5 Marathons in a day. He was going for 6 but his Sister nicked the last one from the family pack.
Be consistent, or try to be. I’m older than you. Although people who don’t know me think I’m far younger. You will gradually lose some speed as you get older. I found it hard to accept at first, but now I’ve accepted that although you can certainly slow down the ageing process by staying in good shape, you can’t stop it.
That is very impressive. To run sub 3 hr Marathon you need to run at 14k per hour pace. The guy in my gym who ran 37:30 PB 10k at age of 56 says he should be able to run a sub 3 hour marathon aged 60. Very inspiring
He's not doing bad considering he only took running up a few months before Christmas. He applied for the marathon before that but didn't expect to get in having never done it before.
Hate the treadmill mate it bores the life out of me. I was never a great runner because I didn't enjoy running, I preferred other forms of interval training. I did enjoy fell running though, randomly.
