average mile times

iron man mile pace needs to be under 7

Depends on the length of the race.

I think the pro IMers are well under 7:00 miles.

Short course you need to be running just over 5 min/mile to be competitive, long course seems like just under 5 to a little over 6 will put you in good position.  Although that 1/2 mary split Terenzo Bozzone put down at Clearwater was ridiculous!

This user's post has been ignored.

That's just crazy fast.   I'm pretty winded doing 1/4 mile intervals at around a 6:00 pace, granted I'm training for my first tri (a sprint) next month.  Gotta love those guys - mutants that they are.

Little off there Fred.  The fastest ITU racers will be in the 31 - 32 range (once in a blue moon someone will sneak in a 30:5X).  Sub - 30 perhaps in a stand alone with ample training.  There are only a handful of people out there that can run sub - 30 at any time, and most of those are track racers or marathoners.

Still ungodly fast and would blow away almost regional level pure runners!

The best runners on the sports run around:

30 - 32 min for ITU Olympic distance

1:11 - 1:15 hrs for Half Ironman

2:42 - 2:50 hrs for Ironman

even if you give mark allen 2 minutes off for trans - it is still a 6:03 pace

and this is the BEST

browsing last years KONA pros - the AVERAGE pro finishes just under 7:00
EDIT - only 23 of the 92 PROs entered in Kona broke 7.  So the avg Pro is SLOWER than 7.

the winning pro ran 6:30 pace 

7 something is a kick a marathon stand alone it is incredible after a swim / bike. -  

Edited by bruehoyt 2009-04-29 9:13 AM

What really blows my mind is that a pro can swim 2.4 miles, bike 112, run 23.1 miles, and then still run that last 5K faster than my fastest stand alone 5K time (21:30).

This user's post has been ignored.

well i was just curious because i tried hauling 3 miles the other day. I did pretty good. Averaged about 5 1/2 minutes per mile. But i cant see how i could do that for 13 miles. there's no way. Especially after a swim and bike.

 

I'd bet you're not running the 50+ miles per week that the pros are running in training, either.

I think Kourous, the Greek ultramarathoner ran close to 7min/mile for over 150 miles nonstop.

na....not quite 50. pushing around 35 to 40 though.

 

This user's post has been ignored.

well i was hoping to find out what the average mile times were for the pros so i could set a goal to run that fast eventually if that makes sense?....its gonna be hard but i think i have the potential for performing it. i wasn't trying to be arrogant or anything though, but it seemed like bear was kinda assuming that i can't do it or something. no biggie though

You want to run that fast?  Make sure to have some seriously good genetics and get into a good top level NCAA running program (Oregon wouldn't hurt).

And then pass up the good money that comes from the international track circuit to go into the not-so-lucrative ITU field.

There is a big difference between the international level ITU guys and the average "domestic" pro that wins the smaller races.  They'd be lucky to break into the high 5's in shorter stuff, let alone in an oly.

If you are running in the high 30's in a local oly., you are considered a stud and at the front of the field.

You haven't logged any races and just three workouts, so it's hard to tell where you are with your swimming and cycling. But asuming your goals are to become a faster triathlete (as opposed to a faster runner), and seeing as how you can currently drop an 18:00 5K, you'd be better off getting faster in the pool and on the bike than focusing all your efforts to run a 32:00 10K off the bike.

Hmm, not sure where that came from, my comment was more like, "If you want to run with the big horses, you got to train like the big horses," starting with consistent high mileage for many months. 

yeah sorry i know your just trying to help and i respect that. So thanks for all your help i really appreciate it. I just started logging my workouts so hopefully in a month or so you'll see exactly what i do on a daily basis. But every little bit helps from everyone. I've learned more from this website and forum and from EVERYONE who has posted back. So thanks again for your help and support. I wasn't trying to brag or anything and i'm sorry if it came across that way. I guess it's just a little bit at a time.

There are several instances of ITU racers going under 30:00 for the 10K with the fastest split that I am aware of in an Olympic race of 29:11 by Simon Whitfield in 2007. If I remember right Tim Don of Great Britian ran a sub 29 as a stand alone 2 or 3 years ago.

I'm a huge Whitfield fan, however the ITU is known to have set run courses that are a little short.  IIRC Simon's 5km PB (on a track) is low 14 which would translate to an open 10km of 29:15.

Shane

I was just going to let the whole topic slide and not bring that up.