Targets - The big 8

Racing Flat · 14-11-2008 11:29AM #1

Runners of a certain standard aspire to the following targets, nice round numbers...

1 mile - 5 mins
3k - 10 mins
5k - 20 mins
5miles - 30 mins
10k - 40 mins
10miles - 1 hour
Half Marathon - 90 mins
Marathon - 3 hours

for females, perhaps

1 mile - 6 mins
3k - 12 mins
5k - 25 mins
5miles - 40 mins
10k - 50 mins
10miles - 80 mins
Half Marathon - 2 hours
Marathon - 4 hours

Have you completed the set? Or have you other targets?

christeb · 14-11-2008 11:49AM

I'm at least 12 months away from ANY of them...I do wish I could get a sex change though - I'd be able for the female times. Although I've never gone out fresh and tried to beat 1 mile, maybe I'll do that over the weekend...

Have you completed all 8 RF?

tunney · 14-11-2008 11:52AM

Racing Flat wrote: »

Club runners of a certain standard aspire to the following targets, nice round numbers...

1 mile - 5 mins
3k - 10 mins
5k - 20 mins
5miles - 30 mins
10k - 40 mins
10miles - 1 hour
Half Marathon - 90 mins
Marathon - 3 hours

for females, perhaps

1 mile - 6 mins
3k - 12 mins
5k - 25 mins
5miles - 40 mins
10k - 50 mins
10miles - 80 mins
Half Marathon - 2 hours
Marathon - 4 hours

Have you completed the set? Or have you other targets?

Not to be too harsh but club runners don't aspire to those targets. Way too slow, at least the male ones. More realistic targets for club runners are

1 mile - 5 mins
3k - 9:30 mins
5k - 17:30 mins
5miles - 27:30 mins
10k - 36 mins
10miles - 55 minutes
Half Marathon - 1:14 mins
Marathon - 2:45 hours

gaf1983 · 14-11-2008 11:54AM

How do people generally go around reaching those targets? Would you concentrate on them one by one - i.e. focus on the 5 minute mile for ages, then once you get that move onto the 10 minute 3km?

Do you know of any online training programmes that should get you achieving all eight?

tunney · 14-11-2008 11:54AM

Just to clarify those times are for a slow club runner before cfitz has a fitz.

zenmonk · 14-11-2008 11:59AM

I ran a 6.30 min mile once! and a 5k in 20.30 mins
Jesus those times are fast!!
Well maybe not if your running all your life.

MCOS · 14-11-2008 12:01PM

tunney wrote: »

Just to clarify those times are for a slow club runner before cfitz has a fitz.

Peckham · 14-11-2008 12:07PM

Big variance in those targets - a 60 minute 10 mile is a very high standard, much more difficult to achieve than a 90 minute half marathon.

At the same time, wouldn't call them as a "slow" club runner.

tunney - the standards you've mentioned, they'd presumably be for a very good club runner rather than a run-of-the-mill club runner?

cfitz · 14-11-2008 12:07PM

tunney wrote: »

1 mile - 5 mins
3k - 9:30 mins
5k - 17:30 mins
5miles - 27:30 mins
10k - 36 mins
10miles - 55 minutes
Half Marathon - 1:14 mins
Marathon - 2:45 hours

Just to clarify those times are for a slow club runner before cfitz has a fitz.

Ah I'm not far enough under them to be passing remarks

I'd be delighted to run the 10 mile and half marathon times that you put down. (I've never raced those distances though so no-one can say I couldn't do them

)

I'd say the 17:30 5k would be the easiest for a lot of people.

I've seen the tem 'club runner' used in books, but I'm not sure of what exactly is meant by it. In Ireland anyway, there is a very wide range of club runners that aren't close to international/professional standard.

TheRoadRunner · 14-11-2008 12:07PM

tunney wrote: »

Not to be too harsh but club runners don't aspire to those targets. Way too slow, at least the male ones. More realistic targets for club runners are

1 mile - 5 mins
3k - 9:30 mins
5k - 17:30 mins
5miles - 27:30 mins
10k - 36 mins
10miles - 55 minutes
Half Marathon - 1:14 mins
Marathon - 2:45 hours

All depends on the standard of the club runner I suppose. I have team mates who would be delighted with these times. Others would run these times in training.

MCOS · 14-11-2008 12:24PM

Hi,

A friend of mine (female 2'53' marathoner) once gave me this little checklist when I told her I wanted to break 3'30. I can safely say I knocked them all off the list and recently did 3'27' at Dublin. This little list was a decent reference for me because I distinctly remember the confidence boost of knocking the 10m off, the half off and knew I was in good shape for the marathon goal. Its also an interesting way to track where you are at. For example if you have achieved everything below 10m but are way off over 10m you could probably focus more on base training etc... In my case I got all of them up to 10m easy enough but had to work really hard for the last 3!

The point is its a nice set of benchmarks to have. I also plugged 3hrs into the calculator and it brought up a set not too far off RF's checklist above. So here is the link, go ahead and create a checklist to a new PB for yourself!

http://www.runnersworld.com/cda/trainingcalculator/

My Checklist for cracking 3'30'

Mile 6'33
3k 12'40
5k 21'40
5m 36'
10k 45'
10m 1'15'00
1/2M 1'40'00
M 3'29'00

robinph · 14-11-2008 12:34PM

For a moment I thought I had a couple of those 5m, 10k, 10m times beaten.

Then I realised I was looking at the females list.

shels4ever · 14-11-2008 12:58PM

Racing Flat wrote: »

Club runners of a certain standard aspire to the following targets, nice round numbers...

1 mile - 5 mins
3k - 10 mins
5k - 20 mins
5miles - 30 mins
10k - 40 mins
10miles - 1 hour
Half Marathon - 90 mins
Marathon - 3 hours

for females, perhaps

1 mile - 6 mins
3k - 12 mins
5k - 25 mins
5miles - 40 mins
10k - 50 mins
10miles - 80 mins
Half Marathon - 2 hours
Marathon - 4 hours

Have you completed the set? Or have you other targets?

I've ran the first 2 , Hope to someday Go sub 30 for 5 mile and 40 for 10k..

Mile 4'45
3k 9:42
5k Never raced until this year 24 mins , want to go sub 20.
5m 31' 1995 i think.
10k never raced'
10m never raced
1/2M never raced
M 4+

christeb · 14-11-2008 01:05PM

robinph wrote: »

For a moment I thought I had a couple of those 5m, 10k, 10m times beaten.

Then I realised I was looking at the females list.

Funny!

I'll start on it this weekend by knocking off a hugely wind assisted 5 min mile.

tunney · 14-11-2008 01:12PM

Peckham wrote: »

Big variance in those targets - a 60 minute 10 mile is a very high standard, much more difficult to achieve than a 90 minute half marathon.

At the same time, wouldn't call them as a "slow" club runner.

tunney - the standards you've mentioned, they'd presumably be for a very good club runner rather than a run-of-the-mill club runner?

Back of pack club runner. An average/slow club runner. Fast club runners would be alot higher.

Peckham · 14-11-2008 01:25PM

tunney wrote: »

Back of pack club runner. An average/slow club runner. Fast club runners would be alot higher.

No way are those "back of pack" times...

A 2:45 in this year's marathon would have you in the top-30 Irish finishers!

A 1:14 in the national half marathon championships would have you in the top-25!

tunney · 14-11-2008 01:28PM

Peckham wrote: »

No way are those "back of pack" times...

A 2:45 in this year's marathon would have you in the top-30 Irish finishers!

A 1:14 in the national half marathon championships would have you in the top-25!

Really? Was it a hilly half marathon course?

TheRoadRunner · 14-11-2008 01:30PM

tunney wrote: »

Back of pack club runner. An average/slow club runner. Fast club runners would be alot higher.

Disagree with you there slightly. Obviously top club runners will go quicker. However for the remainder I think you are overestimating the dept of talent in most AAI clubs. For example, only 25 runners went quicker than 74 minutes this year in the national half marathon. Similarly only about 70 went quicker than 36 minutes in the national 10k road race.

tunney · 14-11-2008 01:33PM

TheRoadRunner wrote: »

Disagree with you there slightly. Obviously top club runners will go quicker. However for the remainder I think you are overestimating the dept of talent in most AAI clubs. For example, only 25 runners went quicker than 74 minutes this year in the national half marathon. Similarly only about 70 went quicker than 36 minutes in the national 10k road race.

My mistake then, I thought the standard was higher.

cfitz · 14-11-2008 01:34PM

TheRoadRunner wrote: »

Disagree with you there slightly. Obviously top club runners will go quicker. However for the remainder I think you are overestimating the dept of talent in most AAI clubs. For example, only 25 runners went quicker than 74 minutes this year in the national half marathon. Similarly only about 70 went quicker than 36 minutes in the national 10k road race.

I'd agree with you about the depth in Irish running and I think also a lot of the top guys don't run half-marathon/marathon so the depth is even less there. However that National 10k Road race figure probably isn't representative - I'd say there's 70 juniors in the country that can go under 36 minutes in any given year.

TheRoadRunner · 14-11-2008 02:04PM

cfitz wrote: »

However that National 10k Road race figure probably isn't representative - I'd say there's 70 juniors in the country that can go under 36 minutes in any given year.

I thought we were talking about senior club runners.

You may be also overestimating the dept in the junior ranks also though. If you consider only 57 Juniors took part in this years national Junior cross country. I'm sure the majority of them could run 36 minutes though I suppose

aburke · 14-11-2008 02:48PM

Racing Flat wrote: »

Club runners of a certain standard aspire to the following targets, nice round numbers...

1 mile - 5 mins
3k - 10 mins
[x] 5k - 20 mins
[x] 5miles - 30 mins
[x] 10k - 40 mins
10miles - 1 hour
[x] Half Marathon - 90 mins
[x] Marathon - 3 hours

Nearly there.
I ran very close to 5:00 for a mile on a damp sand track, and only ever raced 3000m over steeplechase [once].

That 10 miler time sticks out like a sore thumb - It seems much harder than the rest. I got to 62 and change, but no closer.
Roll on Ballycotton!

On Tunneys standards - I have the 5km time and very close to the 10km time. Not close on the rest at all. Probably due to the fact I race these distances much more.

Krusty_Clown · 14-11-2008 03:24PM

I know the intent is good, but it's this kind of thread would put off people like myself from ever joining a club. Particularly when I see the 'back of the pack' times. Is it any wonder that Irish athletic clubs are in decline, if they target the top 5-10% of the field?

Roll-on Boards AC!!

Peckham · 14-11-2008 03:25PM

Mine are as follows:

1 mile - 5 mins (Never tried, but this would be a struggle!)
3k - 10 mins (Never tried, may be achieveable)
[x] 5k - 20 mins (did 18 and a bit in a road race)
[x] 5miles - 30 mins (29:55 Raheny 2007)
10k - 40 mins (Never raced 10k, but could do this!

)
10miles - 1 hour (Way too quick for me, 66mins in 2007)
[x] Half Marathon - 90 mins (Yes)
[x] Marathon - 3 hours (Just about! :rolleyes: )

....am nowhere near any of the targets Tunney mentioned!

cfitz · 14-11-2008 03:47PM

TheRoadRunner wrote: »

I thought we were talking about senior club runners.

You may be also overestimating the dept in the junior ranks also though. If you consider only 57 Juniors took part in this years national Junior cross country. I'm sure the majority of them could run 36 minutes though I suppose

We are talking about seniors, I was just making the point that if loads of juniors can do it surely a lot more seniors could. I may be overestimating the depth in our junior ranks. Also, a lot of them might not be doing the mileage necessary for a good 10k. But if you look at the Irish junior ranking list for 3000m this Summer you'll see about 40 names that I think would hammer 36 minutes.

aburke · 14-11-2008 04:22PM

Krusty_Clown wrote: »

I know the intent is good, but it's this kind of thread would put off people like myself from ever joining a club. Particularly when I see the 'back of the pack' times. Is it any wonder that Irish athletic clubs are in decline, if they target the top 5-10% of the field?

Roll-on Boards AC!!

Without getting too big-headed, I would be in the top 5-10 in our club [if fit :-)]. We have over 120 members.
The times quoted certainly don't reflect the 'back-of-the-pack' in Athenry AC.
We welcome people at all levels- and the only standard is that you enjoy running. [Sounds a bit like Boards AC, no?]

I can vouch that other clubs, in Galway at least, pay no heed to standards. If you want to run, regardless of speed, you'll be more than welcome.

Alan

Stupid_Private · 14-11-2008 04:43PM

Peckham wrote: »

No way are those "back of pack" times...

A 2:45 in this year's marathon would have you in the top-30 Irish finishers!

A 1:14 in the national half marathon championships would have you in the top-25!

I wouldn't say they're back of the pack times but just because the standard in Ireland is low doesn't make the times great.

In England to take part in the club marathon championships the slowest time you can have is a 2:45 marathon or a 1:15 half.

In France the qualifying times for the 10k road championships, half championships and marathon championships are
34 minutes
1 hour 14 minutes
2 hours 40 minutes (not 100% sure on this one, may be 2:45)

zenmonk · 14-11-2008 05:04PM

Krusty_Clown wrote: »

I know the intent is good, but it's this kind of thread would put off people like myself from ever joining a club. Particularly when I see the 'back of the pack' times. Is it any wonder that Irish athletic clubs are in decline, if they target the top 5-10% of the field?

Roll-on Boards AC!!

Absolutely, I ran alot when I was in my twenties but as I took it up late and wouldn't be naturally fit I never made the pace of the other runners or really felt part of my club.
Sure I could keep up on the 10 mile runs with the non elites at 8 min pace but come race day I was well behind. I finished last in a cross country novice race and felt a bit duped by the coach who said I would be well able for it, I was no where near the pace required (my race pace was under 7 mins per mile). I did a good few road races with the club and these were great because there were people my own level and slower competing but I never ran xcountry again.
Unless you can race around 6.15-6.30 per mile stay well away from cross country races as they don't have the general appeal of road races.
Clubs are good to train with if you can find a club that accomodates your level but don't go near one unless you are 7 min per mile or better IMO.

shels4ever · 14-11-2008 05:10PM

zenmonk wrote: »

Absolutely, I ran alot when I was in my twenties but as I took it up late and wouldn't be naturally fit I never made the pace of the other runners or really felt part of my club.
Sure I could keep up on the 10 mile runs with the non elites at 8 min pace but come race day I was well behind. I finished last in a cross country novice race and felt a bit duped by the coach who said I would be well able for it, I was no where near the pace required (my race pace was under 7 mins per mile). I did a good few road races with the club and these were great because there were people my own level and slower competing but I never ran xcountry again.
Unless you can race around 6.15-6.30 per mile stay well away from cross country races as they don't have the general appeal of road races.
Clubs are good to train with if you can find a club that accomodates your level but don't go near one unless you are 7 min per mile or better IMO.

I wouldnt agree with that totally, i think most clubs have standards from 5 min miles to 10 min milers. I was looking at a few clubs early in the year and all were open to this.
On the CC running it does tend to have a higher class field then your normal 10k road race , But I wouldnt advise people to stay clear of them if you enjoy it run it.

TheRoadRunner · 14-11-2008 05:30PM

Krusty_Clown wrote: »

I know the intent is good, but it's this kind of thread would put off people like myself from ever joining a club. Particularly when I see the 'back of the pack' times. Is it any wonder that Irish athletic clubs are in decline, if they target the top 5-10% of the field?

Roll-on Boards AC!!

I totally agree with you. Having said that not many people in my club could meet some of the times stated. I hope Boards AC woks out for you, but if not don't be afraid to join physical (instead of a virtual) club. I know of loads that are crying out for members of all standards.

aburke · 14-11-2008 05:32PM

zenmonk wrote: »

I finished last in a cross country novice race and felt a bit duped by the coach who said I would be well able for it, I was no where near the pace required (my race pace was under 7 mins per mile).

Someone always has to be last.
I have been 2nd last at Senior Interclubs,
Bottom 10 another year.
My claim to fame is setting a 5km PB in the national league in Tullamore, while finishing last.
Was 2nd last in a Steeplechase too.

I'll probably be last or thereabouts at the Senior Inter clubs this year too.
No big deal.
I'll be well up the field in Ballycotton a week or two later.

Your coach was technically right - you were up to the standard, just at the other end of the scale.

In some ways, I've learned to love the races where I finish down the pack.
You get a sense of perspective of your abilities, gain a bit of humility.
No harm.
Alan

Targets - The big 8

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