OK guys ive not really been into timeing myself when i run. But i did the other day and i ran a mile in 7.33 seconds it that any good or do i need to improve and how.......Thanks
Couldn't find benchmarks for non-race 1 mile times. Most fitness tests (military, law enforcement or Cooper assesments) tend to be 1.5 miles or longer. For your consideration here are a few marks for perspective:
CIF State Meet (high school)
-1600m (about 1 mile) everyone in the meet was under 5 minutes. The winner was 4:10.
-5K (3.2miles) Cross Country pace of <6 minute/mile puts you in the top 795 out of 944. The winner paced at 4:51.
Getting away from dedicated sport/competitive runners to physical professionals:
On the 1.5 mile FBI Fitness test run (men): a pace of <8:16min/mile gets 1 point (the minimum), 10 points (max) is awarded for <6min/mile pace. Your pace of 7:33 if carrried out for 1.5 miles would be 3 points.
Or head for a small community 5K (3.2miles). The results include males and females of all ages. There are some people who do it to support the charity or to 'just do it' and walk the course.
Winner paced at 5:30min/mile (guess the local high school team was out of town). Your 7:33 would have placed you in the top 50 if you carried it for 3.2 miles. Slowest times walked at ~20min/mile pace.
Well....I woudln't really worry so much about time then. Run a few miles....and definately put some sprints in there a few times a week. Sprints will do wonders. Might want to do some other interval training as well.....up hills....on a bike maybe....jump rope. Also maybe vary your workouts. Have a slowish long distance day...then some shorter faster routes. I would use time as a reference, but not as a measure of...whether it's good or bad. The goal is to improve your endurance...not your time.
