That title belongs to the one and only Florence Griffith-Joyner. Known as “Flo-Jo" by her many fans, Griffith-Joyner still holds the all-time world record in the 100-meter dash at 10.49 seconds set in 1988.
How One Kenyan Tribe Produces The World's Best Runners. Runners train in Ngong, Kenya, in 2012. The country has produced the world's best distance runners for decades, and most belong to the Kalenjin people.
Men's Cross Country
| NCAA DI | NCAA DIII/NAIA |
|---|
| 5K | Under 16:10 | Under 17:45 |
| 10K | Under 35:45 | Under 39:45 |
1) Dathan Ritzenhein - He is definitely the best in US history in our view in high school cross-country.
2015 BOYS TOTALS BY STATE
| RNK | STATE | TOTAL |
|---|
| 01 | Texas | 207 |
| 02 | California | 111 |
| 03 | Florida | 94 |
| 04 | Georgia | 58 |
Over long distances, this small genetic advantage can really give Kenyans a leg up. Another reason that explains the stellar performance of Kenyans is the high altitude environment they live in. Consequently, Kenyan athletes have more powerful lungs and are more used to anaerobic respiration than other runners.
To run a marathon in under 2 hours, one has to maintain a pace of about 4 minutes 35 seconds per mile. That equates to about 13 mph. If you've run track and field, you know that 4:31 is a heck of a good time for a high school mile.
Professional marathon runners are also skinny because they train so hard to sustain endurance. This prevents their bodies from bulking up because they burn almost all the calories that they consume. Skinny individuals usually perform better at marathons then their bulkier counterparts because they carry less load.
Paula Radcliffe, multiple world record holder on the roads, marathon world record holder with a 2:15.25 performance, half marathon and cross country World Champion, fifth fastest at 10,000 m. Tirunesh Dibaba, current Olympic Champion at both 5000 m and 10,000 m (the first woman to win this double).
Average 5k Pace by Age Group and Sex
| Age Group | Men | Women |
|---|
| 40 - 44 | 10:28:26 | 12:24:47 |
| 45 - 49 | 10:43:19 | 12:41:48 |
| 50 - 54 | 11:08:16 | 13:20:52 |
| 55 - 59 | 12:07:58 | 14:37:34 |
That being said the best varsity runners run 5k races between 17:30 and 20:00 minutes. Very good runners between 19:00 and 21:30. Good runners between 20:00 and 22:30. You will see that many freshman and sophomore girls will compete quite well with juniors and seniors.
Average 5k Pace by Age Group and Sex
| Age Group | Men | Women |
|---|
| 0 - 15 | 11:12:20 | 12:14:57 |
| 16 - 19 | 09:34:42 | 12:09:50 |
| 20 - 24 | 09:30:36 | 11:44:47 |
| 25 - 29 | 10:03:22 | 11:42:37 |
Generally, many runners consider a good finishing time for a 5k to be anything under 25 minutes, which means keeping an 8-minute-mile pace. If this is your first 5k, an 8-minute-mile pace might be fairly aggressive, depending on how long you have trained, how old you are, and so forth.
A 17 minute
5k is a little faster than a 5:30/mile pace. 6 x 3 = 18. So no, its not 'just under' 6 minute miles. A 17:00
5K is 5:28/mile if you're running completely even.
2020 Austin Marathon: A Lesson in Running Fast and Taking Chances.
| Kilometer | Time |
|---|
| 5k | 23:32 |
| 10k | 45:25 |
| 15k | 1:09:03 |
| 20k | 1:32:04 |
That bettered the 3:55.3 Ryun clocked as a Wichita, Kan., senior in 1965. "I wanted that high school record," said Webb, headed to the University of Michigan. El Guerrouj, 26, world record-holder in the mile and metric mile, won the race in 3:49.92, the fastest outdoor mile ever run in the United States.
The winning male may run the 5K course somewhere between 13 to 15 minutes and the winning female may run it in the 16 to 19-minute range. Some walkers may take over an hour to finish. Most people feel good about finishing in the 20 to 25-minute range (6:26/mile to 8:21/mile pace).
The standard high school cross country race distance is 5 km (3.1 mi) for most states, with California high schools running 3-mile races, though some counties run a shorter, 3- to 4-kilometer course for girls.
Your body has to be in shape to run those 3.125 miles, let alone run them fast. It takes a lot of previous miles, fast workouts, abdominal workout, upper body workouts and extensive amounts of stretching. All the work cross country runners put in often goes unrecognized.
A 22 min 5k is a 7:25 min pace, which requires better than avg speed. Avg speed for a local runner is about 8:00 - 9:00 min pace, and most 6min and 7min milers do their easy runs at that pace.
The simple answer, no. If you run 5k's for your cross country team, a 100m dash is not going to be hard for you to finish, but you'll find it's much harder to excel at. Even if you run the mile in track, you need to learn to kick and run much harder than you would for 3–4 miles.
A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. If you're new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Elite marathon runners average a mile in around 4 to 5 minutes.
Men usually race 10 km (6.2 mi) or 8 km (5.0 mi), and women usually race 6 km (3.7 mi) or 5 km (3.1 mi). The season culminates in men's and women's championships. At the junior college level, men often race 4 miles. Every state offers cross country as a high school sport for boys and girls.
World renowned cardiologist explains how with at home trick. As a freshman getting under 21:00 is good. Yes some will do much better. Keep at it do what coach says and by the last race this year you will see big improvement.
No. From my running experience in High School, I understand that the greater runners run usually close to 5 minute mile times or under, sometimes way under. A 7 minute mile time probably means you are somewhat fit, but it doesn't make you a great runner. So no, this is a good time, but it's not a great time.
Cross-country is a no-cut sport.
You belong there too, just as much as the ones leading the team around the track.
