a good four mile run time

Discussion in 'Strength & Conditioning Discussion' started by hole in the sky, May 21, 2008.

  1. hole in the sky

    hole in the sky White Belt

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    so, i've never commited to an actual 'running regimen' as far as exercise goes and i want to start. i've been doing some modest walking every day (two miles) and feel like i need to up the ante a bit.

    i decided this when i took part in the 6k (4 miles) walk/run event they held in san diego. (they closed off part of the coronado bridge for us to run on, it was awesome) i walked through most of it like i intended to, and after completing it, i knew i wanted to run this event the next time it came around.

    i guess my question is, what's a good time to strive for when running the four miles? i've never run that much at one time before, but i've always been pretty good at running. what would be a good goal? (assuming i ever get to the point where i'm able to run four miles, heh)
     
  2. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    I'm not trying to be a arse, but how can you be pretty good at running if you've never run before.

    You've done a fast run for a short distance, which could be compared to a sprint.


    Running (and you won't be running at begin with, you'll be jogging until you learn how to pace and then up the speed, putting one foot infront of the other isn't running, its walking, fast walking or jogging) for 4 miles isn't that hard and you can do it in 32 minutes from scratch (ie jogging a 12 min mile kills you) in feasbily 7-10 weeks, assuming you're not as round as you are tall and don't have any gammy limbs and you aren't over say...I don't know, 40).

    If you can jog now or have some fitness, that time frame can either be reduced or in the same time frame the speed can be increased
     
  3. TSD-Bulldog

    TSD-Bulldog BJJ Student

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    Like grappling or MMA, it takes time to build up running-specific endurance so don't shoot for specific times for a 4-miler until you have been running awhile. Everyone is different when it comes to running speed, much like anything else. Make your goal along the lines of being able to run 4 miles first (which you may already), then feeling comfortable running at slightly beyond a talking pace, and then slowly attempting to beat your personal best every week. There is no universal answer for good running times unless you are Olympic caliber and going for the world record. Do the best you can do, that's it! good luck.
     
  4. Don Juan

    Don Juan Green Belt

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    8 min mile is standard for the average person... so approx 32-40 mintues bro.
     
  5. rEdShawks

    rEdShawks Brown Belt

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    am i the only one that realised 6k= 3.6 miles and not 4??
     
  6. rEdShawks

    rEdShawks Brown Belt

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    standard for the average runner
     
  7. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

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    Actually I thought it was 3.7, but yeah
     
  8. rEdShawks

    rEdShawks Brown Belt

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    maybe , i know (at least rounded down) 1k= .6 miles but then a 5k=3.1 so it has to be slightly more than .6 probally .62
     
  9. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    for the average shit runner

    Its only a few miles, you can beast that, with a 'average' inshape runner getting say a 6.30 (as in 30s) min mile pace.
     
  10. Gov

    Gov White Belt

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    Go out and run the 4 miles as fast as you can - make sure that you're really pushing yourself for the best time and don't hold anything back. Now note the time it took.

    A good time is anything less than that.

    I know it's tempting to compare yourself to others, but it's not a way to set expectations.
     
  11. rEdShawks

    rEdShawks Brown Belt

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    yeah? how long would it take to get that, if one started off running a 8 min mile?
     
  12. rEdShawks

    rEdShawks Brown Belt

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    your only competition is ureself and other shit like that:icon_lol:
     
  13. machine29

    machine29 Guest

    Unless u are trying to be a competitive runner, it really doesnt matter how long it takes.

    A lot of shit factors in as well.

    Me for instance, I am short 5'7 and I weight 190 pounds and the best i've ever ran 4 miles is 29:30

    I run half marathons however, so i am a distance guy because speed just isnt really my thing.

    go to Runner's World.Com : Running, Racing, Training and More.

    They have training programs that make u go from a walker to a jogger to a runner.

    U cant try to do too much too soon or u will get burnt out, injured or both.

    U have to build up base miles and slowly increase from week to week while decreasing your weekly mileage by about 40 percent on the 4th week and then starting back hard the week after that.

    Running takes time to really get efficient at.

    I remember when it took me an hour to do 5 miles. now I got it in under 37

    Just slowly but surely u will get better and better if u stick with it consistently.

    I think an 8 minute mile is damn good for someone who isnt try to be a competitive runner.
     
  14. bhoage

    bhoage White Belt

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    I Disagree. While 6:30 min/mile isn't blazing by hardcore runners standards, (I've done a marathon at a 6:43 pace for example), by most runners standards it's pretty quick.

    I guess it all depends on your definition of "average in-shape runner"

    I googled some 4 mile race results and 6:30 / mile puts you in around the 90% percentile. So unless only the top 20% of people in races meet your definition, then 6:30/mile isn't average but well above average. Granted, in such a short race you're likely going to get people doing it just for the hell of it and not really into running but I would expect that more than the top 20% of finishers are into running.

    I'd say if you can maintain 7 to 7:30 min/mile for 4 miles you're doing very well. Anything better is excellent.
     
  15. tri4ben

    tri4ben Orange Belt

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    In a race as short as 4 miles or 6K, there will be so many old people and women that it will not be hard to be in the first half of the people.

    Until you can build up to running 4 miles without stopping, you cannot make a goal for yourself.
     
  16. blairgee

    blairgee Yellow Belt

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    They said the "Average Person".. I don't know about you, but to me the TS sounds like an Average Person. Settle down a little.

    My best time for a 5km run was just over 20 minutes and that was outdoors with competition pushing me to my limits. If you can 6km in around 28 minutes or so, I would say you're doing great.
     
  17. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    I am settled young man

    I was responding to

    which was the reply for the average being a 8 minute mile.



    Initally I did say above if you look a decent starting off time would be 4 miles in 32 minutes, which equates to a 8 min mile. But that is for someone going from non activity to activity assuming no injuries or ailments.


    I would expect average RUNNERS to get 6-7 min miles


    And to be honest like I said, running a marathon and the times per mile is 'a little' different then the speed you can maintain for a 4 miler
     
  18. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    I agree


    In such short races (unless they are advertised appropriately), lots of weekend/casual runners will join in and scue the results.
    At the moment I'm not old or indeed female, so I wouldn't be comparing myself to them as such.

    If you had a race with competitors being male, 18-30, then I would really like to see the results (especially if money is involved)
     
  19. rEdShawks

    rEdShawks Brown Belt

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    got a sexist on the forum, but anyways especially with 5ks theres a shit load of walkers
     
  20. -Jonny-

    -Jonny- White Belt

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    I hope that's sarcasm. :icon_twis
     

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