Running speeds: non racers

I'm 5'6" and that is about my pace on long runs too. In races like a 5K I do between 9:15 - 9:30 pace. My teenage daughter is 5' and runs a 5K in 22 mins her teammate is 5'10" and runs it in 21 mins - so I don't think it makes a difference.

I think lots of things make a difference in speed, time of day, temperature, a million things. I also think you can run every day at the same time and conditions and run completely different runs, it's all a part of being a runner. I do know that the more mileage I put in the faster I become.

Myself I never run more than one mile at a time, because I cannot endure it well. Usually I run it between 6:00 to 6:20.

I am about 5.6 and a bit and run really slowly. I usually do 5K in about 42-43 minutes. If I ever get to do a race I'm in trouble as they seem to have timing restrictions of 40 minutes. I also do tiny steps. For some reason I can run longer and don't get side stitches if I stick to small steps.

That's about my pace when I run a 5K. I'm also 5'10" and not really a runner haha. I think height may effect short sprints but overall I don't think it matters that much!

If you are running intervals or fartleks on *every* run, you should probably set some of your runs aside just to run a slower training pace, but run longer. You'll find that will help build your endurance. You'll put more time in running but the reduced pace will protect you from overuse and injury. An 80/20 split between longer slower runs and faster tempo runs is a good starting point.

Keep your pace for longer slow pace runs such that you can carry on something of a conversation (out loud) without it being too strained. If you can't manage that, slow down. If you stick with that approach you'll find your pace naturally improves while still allowing you to talk out loud.

Mr Picklesworth, you run a 6 minute mile but can only manage one of them? Are you sure you're not thinking of KM instead?

If it is 6 mins per mile then that's a very good pace so no wonder you can only endure one mile, I'd suggest slowing it down and you'll be able to go much further.

Height doesn't matter too much, except in the fact that people who are taller may weigh a bit more, and, because running is essentially a battle against gravity, that can be a factor. But short or tall, everyone's stride tends to be about the same 160-200 steps per minute. It's the amount of power you generate in those steps that matters. In elite running, everyone hangs out around 190 steps per minute, so they all take the same number of steps but the faster runner generates more power in each step.

I think they hardest concept to grasp in running is the idea that you need to slow down to run faster. It seems to counter intuitive but it's the truth! slowing down lets you:

1- run more miles because you are not as tired
2- burn more calories because you are running more miles-- lighter = faster
3- enjoy running more so you can be motivated to run more miles

plus all the physiological benefits like ramping up your cardiovascular system

You're not particularly slow at that pace. You're not fast either mind you. I'm a little bit slower than you and usually end up in the middle at races. So I think your times are pretty average to slightly better than average.

I'm going to start training for another half marathon next month. My target time is around 2:21. My training program is having me do long runs between 12:30 and 13! Slow running really increases your endurance. If you're going for speed, cut down on distance.

Just chiming in to +1 the 'run slower and longer' advice.

I've seen good speed increases on shorter distances while training for a half marathon. Before it started really heating up here I was comfortably running 9:30min/mi for 5-6 miles, down from 10min when I started. My best (and this was without trying, I just felt really good that day) was 8:50 min/mi for 5 miles.

Now, my 10min/mi pace is what I usually run for 10-14 miles and even that's started to creep down. When I do a PR for distance, I slow down to 11-12 min/mi.

But again, all above paces are for cool and pleasant running temps. Now that it's 95+F and 80+% humidity here, I run really slowly and I have no interest in speeding up. That will wait for fall.

I'm 5ft4.5in tall. I've worked really hard to get to my current 12min mile average. My fastest has been a 10.49min miles but my goal is to one day average a 10min mile. I'm currently training for a 10k in August and then doing a 10mile run in sept. I'm no so much focused on my speed but just more finishing the race and not being dead last! Lol