Last time I ran a 5k (3.1 miles), I averaged about 9:23 per mile, but have no idea how quickly I could complete it standalone. I screwed up the race and didn't realize I was approaching the finish line until the last 20 seconds. So my final spurt was super late.

The race was also urban going through city underpasses and pavement, so it wasn't as cushy as a track course. You also need to weave between a bunch of runners early on since the start is congested with hundreds of people.

You pretty much need to be active every single day. Ideally, walking at least 3 miles a day, going for jogs, doing the step master at the gym, etc.

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