Honest running benchmarks. No ego. No gatekeeping. Helping everyday runners train smarter and stop falling for nonsense.
Bali
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Where does your mile PB land?
10:00+: got it done
8:00–10:00: solid
7:00–8:00: strong
6:00–7:00: quick
sub-6: flying
sub-5: nasty work
Whats yours?
And yeah... age matters.
PB + age 👇
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Not sure what actually counts as a “good” 10K?
runnersblueprint.com/whats-a…
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How much time off before that first run back makes you go:
damn... I lost it?
1 week?
2?
4+?
Or does fitness come back way faster than we think?
Longest break you came back from?
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There are 2 types of runner confidence:
“I can hold this pace.”
and
“I know EXACTLY where every bathroom is on this route.”
Experienced runners somehow have both 😂
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Who were you really trying to prove wrong when you started running?
A) Someone else
B) Yourself
C) Both
D) Nobody
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Marathon taper guilt makes runners do exactly what the taper is supposed to stop:
MORE training.
Don't.
Do these 3 things instead.
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3/
Recover like it's your job.
Sleep.
Eat.
Hydrate.
Stay off your feet when you can.
And yep...
it might make you feel lazy.
You're not building new fitness now.
You're trying to show the fitness you already built.
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What you DON'T need:
One last monster long run
A workout to “prove” you're ready
Extra strength work
Panic miles because you feel lazy
You already did the work.
Stop trying to prove it again.
runnersblueprint.com/how-to-…
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Hot take:
Marathon training starts BEFORE your marathon plan.
I’d rather see 6–8 boring weeks first.
Easy miles.
Consistent running.
Nothing heroic.
Just getting used to running alot.
Because if Week 1 suddenly adds:
more days
more miles
longer runs
hard workouts
you’re trying to build the base WHILE marathon training.
Thats alot at once.
Build the boring stuff first.
Then add the marathon stuff.
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2:29:59 means averaging 5:43 per mile
for 26.2 miles lol
if someone is actually chasing that i'd want roughly:
4:40–4:45 mile
15:30–15:45 5K
32:30–33:00 10K
1:11–1:12 HM
threshold around 5:25–5:30 pace
a big session 4–5 weeks out:
5–6 x mile @ 5:40–5:45
2 min walk recovery
then:
4–5 x 200m @ 34–36 sec
1 min walk
then i'd back off for 2–3 days.
rest/cross train
zone 2
easy + strides
and yeah somebody will have a faster 5K than those numbers.
doesnt automatically make them a 2:30 marathoner
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A 3:42 mile is hard to even picture.
So forget the mile.
Think 400m.
About 55 seconds.
Now do another.
Then another.
Then another.
Josh Kerr basically stacked four 55-ish second laps together to run 3:42.66.
That record had stood for 27 YEARS.
Be honest...
could you hit ONE 55-second lap?
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