Other Running ? - times

[MinerBoy]

I used to run a lot when I was younger but injury and family have meant I haven't hit the road in a long time and my memory of times is a bit hazy.

Anyone know what are standard to good times per km for say distances of 4km, 5km, 7km....type runs?

Cheers.

 

[StickyKeys]

for schoolboys low 9 minutes for a 3km run is pretty impressive and would you put you right up there. not sure how old you are but i finished last year which is my best gauge.

the tan (a run in melbourne) is 3.87km and a very good time would be under 13 minutes. best i know is 11.46 which is goddamn ridiculous for an 18year old.

 

[pacemaker]

Hey mate, yeah I am in similar shoes to yourself.

It obviously depends on each individuals level of fitness and I am sure you are well aware of this. But I believe most intermediate level runners can maintain a running speed between 10km/hr - 12km/hr but more serious advance runners with a superior level of fitness aim for 16km/hr average some international athletes can go beyond this.

Here is a website where you can enter in your details of what you would like to achieve with your runs. Go to the last table and type in your distance then your time it takes you to complete the distance and this will give you your average km/hr.

http://www.bx3.com/phil/tri/tricalc.asp

To help answer your question I would say for intermediate runners

4km run at at 20 mins ensures you are running at an average speed 12km/hr. For the same distance finishing a 4km race in 15 mins would ensure you are averaging your speed at 16km/hr which would be considered a decent time.

 

[pacemaker]

Just thought I would add at my city's "city to surf" I managed to finish the 12km race in a time of 48.38 mins which meant I was running at an average speed of 14.8km/hr for the whole race which equates to completing each kilometre in a time of 4.03 mins. I was 16 at the time and I would call that a great time for that age group.

I use to use that website all the time as it gives you an indication of what speed km/hr you need to train at to possibly win a race or break a record for that race.

 

[Cousin Jed]

Keep that shit on General Discussion thanks.

 

[maryjames]

My best 8 km is 31.30 mins.

 

[borgsta2006]

a good 5km time is between 20 - 25 mins.....

 

[Freakie]

a good 5km time is between 20 - 25 mins.....

No, no it isn't.

A "good" time for 5km is anything sub 20mins, a very good time is sub 16mins and an elite time is sub 15mins.

 

[yeah_nah]

No, no it isn't.

A "good" time for 5km is anything sub 20mins, a very good time is sub 16mins and an elite time is sub 15mins.

It's all relative.. if my dad was to run 20 - 25 minute 5km I would say that is amazing

 

[Bomber Bears]

I used to run a bit when I was younger and raced a fair bit. Over the last two years I've done alot of running, initially to get fit for soccer but then found myself enjoying the longer runs.

When training it depends on the distance, but I tend to do sub-5 minute km's for most distances below about 16 Km. If im running further than that I have to adjust my speed a bit and hold back, eg lately I've been doing a 19km run i mapped out in about 98-100 minutes. 5 minute km's is a pretty good standard for training runs IMO.

Gone in about 4 races in the last two years, a couple of half marathons which were good fun, and a couple of 5km races, managed to get 5km time down to 17.55 and half marathon in 95.48. So obviously racing really cuts your times down, even if you feel lik you are pushing it when training generally there is little comparrison.

 

[mdub]

Hi guys, i used to be a serious runner with a pb of 33 minutes over 10km. Elite times for some distances are as follows-

3km- sub 8.30
5km- sub 14.30
10km- sub 31.00

hope this is helpfull, also good to keep in mind that for younger runners that these time would also be a little slower, but the general rule is around 3 minute km's is an elite running speed over distance.

 

[borgsta2006]

No, no it isn't.

A "good" time for 5km is anything sub 20mins, a very good time is sub 16mins and an elite time is sub 15mins.

yes it is. A lot of average runners couldn't just rock up and run 20 mins for five km.

You have to be quite a good athlete to break 3.30 per km IMO, so I'd say you have to be reasonably good to run 4 min per km.

 

[borgsta2006]

It's all relative.. if my dad was to run 20 - 25 minute 5km I would say that is amazing

what I was basing my answer on.

 

[Freakie]

yes it is. A lot of average runners couldn't just rock up and run 20 mins for five km.

You have to be quite a good athlete to break 3.30 per km IMO, so I'd say you have to be reasonably good to run 4 min per km.

You need to readjust your sights then. The general public is lazy and 4 min km's is easily achieveable for an average person with a little dedication and hard work.

 

[showdownhero]

I have a track I round around the Swan River which is 9.5kms, don't exactly have a runners build (181cm 82kgs) but I've managed to get my time down to 49.28 which I'm very proud of considering I've only got back into running in the last 3 months.

 

[borgsta2006]

You need to readjust your sights then. The general public is lazy and 4 min km's is easily achieveable for an average person with a little dedication and hard work.

Fully aware of it mate. The average person who doesnt run (obviously you do) To be honest I thought the guy was starting again and wanted a benchmark to work from.
Guessing you are either an elite runner or someone with very good times.

 

[borgsta2006]

I have a track I round around the Swan River which is 9.5kms, don't exactly have a runners build (181cm 82kgs) but I've managed to get my time down to 49.28 which I'm very proud of considering I've only got back into running in the last 3 months.

you're doing well (not as well as our resident champion) but at least you are having a crack! KUTGW!

 

[showdownhero]

you're doing well (not as well as our resident champion) but at least you are having a crack! KUTGW!

Cheers mate, can't see myself getting much below 48 mins tbh as I'm not going for Olympic selection

Just trying to stay fit but enjoy the challenge of pushing what I'm capable of

 

[Mint Condition]

Just finished reading this book called "Born to Run" by Christopher McDougall - which is a really interesting book about distance running, and in particular long, long distance running (ultramarathon trail running and such).

One of the most interesting things in the book was the mention of some study into marathon times. Basically the research indicated that on average, all else being equal, people improve until they get to 27 (their data started at age 19), and then people start to decline. What's so interesting is how slow the decline is...because it's not until you reach the age of SIXTY-FOUR that you're back to your 19 year old times. I thought that was just incredible.

Also, the longer the distance becomes, the closer elite women get to elite men (female ultramarathon runners occasionally win races outright, and a higher percentage of female starters finish the races).

 

[showdownhero]

Just finished reading this book called "Born to Run" by Christopher McDougall - which is a really interesting book about distance running, and in particular long, long distance running (ultramarathon trail running and such).

One of the most interesting things in the book was the mention of some study into marathon times. Basically the research indicated that on average, all else being equal, people improve until they get to 27 (their data started at age 19), and then people start to decline. What's so interesting is how slow the decline is...because it's not until you reach the age of SIXTY-FOUR that you're back to your 19 year old times. I thought that was just incredible.

Also, the longer the distance becomes, the closer elite women get to elite men (female ultramarathon runners occasionally win races outright, and a higher percentage of female starters finish the races).

Any comments on the reason behind that being their higher body fat%?

 

[Mint Condition]

Any comments on the reason behind that being their higher body fat%?

Didn't mention that. The points in the book were just that in the Leadville 100 mile ultramarathon (extra hard because it's at high altitude and includes running some big hills), more than 90% of women finish every year, compared to only 50% of men.

And that the longer the distance the closer women get to men. Eg, the female world record in the mile (4:12) is achieved regularly by high school boys (i.e. they're no where near the elite men), a woman MIGHT sneak into the top 20 of a marathon, and in ultramarathons women regularly feature in the top 5 or 10, occasionally even winning.

Higher body fat might contribute, as might women's greater ability to suffer pain. The answer wasn't in the book just the point. The other point was that in the ultra marathons, older men become a lot more competitive too. We lose speed as we get older but endurance stays much, much longer. The Leadville race (one of the top races) was won in the mid 90's by a 55 year old Tarahumara runner wearing sandals (native Mexican tribe of people 'the running people' - there's a lot in the book about them).