runners!! racers!! realistic min/mile improvement estimate?

k7n2w3

Hey All, I have recently crossed from running a race for enjoyment into wanting my own personal record and pushing myself hard. I'm down to about 8:15-8:30 min per mile... i can hold that for about 6-8 miles. i have a 5k in 5 weeks, with speed training intervals twice a week, what is it realistically possible to get my time down to?
I did a "take it easy" 3.2 miles last night at 9ish min/mile.. just to set the "casual" pace but during a 10 mile race the other day is when i did the 8-8:30 min miles... i might have been able to do all 10 at that pace but it was a very crowded race and passing was hard for 3 of the miles. I've yet to really stay under 8:30 even with a shorter run (yes i'm struggling with separation of pace for long vs short runs)
On a side note... i will still keep a 6-8ish+ mile run on sundays to keep endurance, right? (I still want to do half marathons but I know dropping for a few weeks won't be a huge problem since my next half isn't for a bit).
Also before speed training a couple of months ago i was at 10 min per mile but i've heard the first 2 min come off quickest then its hard.

brandyk77

Also before speed training a couple of months ago i was at 10 min per mile but i've heard the first 2 min come off quickest then its hard.

yes that is the case. At first improvements are large and come fast. ..... then not so much.

If I were you and the 5k course is relatively flat, I would do my first mile at 745-750 pace and then drop it down for the the miles. First mile always feels good so don't overextend yourself.

IMHO, there is no reason to do less than 8 miles for your long run.

k7n2w3

thanks! the start line is a little over a mile from my house so i'll use that as a warmup mile... it's a relatively flat course w one "hill" aka 20 foot incline... it was the biggest hill i ever ran... until i learned what a real "hlll" was by doing races in other states lol
I'd love to get down to 7 min/mile but i guess that's not realistic.. i'd take 7:45-750s tho
thanks again!

brandyk77

thanks! the start line is a little over a mile from my house so i'll use that as a warmup mile... it's a relatively flat course w one "hill" aka 20 foot incline... it was the biggest hill i ever ran... until i learned what a real "hlll" was by doing races in other states lol
I'd love to get down to 7 min/mile but i guess that's not realistic.. i'd take 7:45-750s tho
thanks again!

7 min might be a big aggressive right now in my book. what you don't want to do is go out too fast and die at mile 2 what are your other times?

Just for comparsion, my half time is 1:42:47 and my 5k is a 22:39 (over a 7 min mile). (i'm hardly a fast twitch kind of gal though)

Good to hear that you are doing a warm up. Throw in some strides too about 10 min before the start.

k7n2w3

My 10 miler was 1:31:21 that was my last race... we averaged 8:11 splits for most but it was crowded (43,000 people ran it) so mile 1 and 9-10 messed our times up.. we started in 10 min/mile corral so next year we'll start in the 8min/mile one.... my first half was in March and before i did any speed training was 2:05:31 (and that was 3 miles uphill from 7-10... what race planner does that lol)
I just did a half marathon on Saturday but there were 5 obstacles that added at least 20 min so i am not sure of the min/mile... I ran with a friend at her 10 min/mile pace and in costume so I never looked at our finish haha.. (fun run instead of "race", figured I needed a fun half marathon before working hard with speed intervals)
I have an app on my iphone which tracks my pace... on a regular run without pushing myself, I tend to pace 9-9:30.. i still don't have the knack down for running quicker on shorter runs.. i tend to run the same whether i run 10 miles or 3 miles.. but when I push myself i'm down in the 8s.
I'm glad you replied because at least I know that 7 is a hefty goal and that a little improvement is what to expect! and i'm fine with that.. i'm not there to win, i'm there to compete against myself.
How many strides and how far do you think?

brandyk77

How many strides and how far do you think?

I would say about 4-6

100 meters..start out at about 70% effort and end at nearly 100%. remember to build into the speed...really you are only at top speed for about 40m.

According to McMillan (google it if you are interested), a 1:31 10 miler equates to a 8:26 pace 5k (which we know you can do better than)

k7n2w3

thanks for the advice! Much appreciated!