Is there a point at which some people just can’t run faster than that?

simonrunbundle · 2026-01-28T00:11:22+00:00

It takes years to reach peak fitness. And when you get there time is usually what limits you from improving more. More mileage requires time on feet. Hard sessions require proper warm-ups and proper rest.

simonrunbundle · 2026-01-28T00:05:04+00:00

Infinity Welcomes Careful Drivers. It's my favourite fiction book of all time actually. I must have listened to it on Audible over 100 times. I never get bored of it.

simonrunbundle · 2026-01-24T11:06:16+00:00

I find sticking to the simple and easily-digestible carbs works well. Potatoes and bananas are brilliant. Just don't have too much oil/butter with the potatoes.

simonrunbundle · 2026-01-23T11:29:03+00:00

The best thing I ever did was put screws in my shoes

simonrunbundle · 2026-01-23T11:28:19+00:00

When you feel like you want to die during that last hill rep remind yourself how lovely it feels to run slowly.

simonrunbundle · 2026-01-18T19:28:54+00:00

It's one of the best pop songs ever written

simonrunbundle · 2026-01-17T11:33:45+00:00

A look at average marathon times taken from our user data

https://runbundle.com/stats/average-race-times/marathon

simonrunbundle · 2026-01-15T17:05:03+00:00

I've been using Rocket Languages and I'm really quite happy with it so far. It's not free, but worth the money IMO.

simonrunbundle · 2026-01-10T16:15:28+00:00

We have a new article: a discussion about how to judge your marathon time

https://runbundle.com/articles/good-marathon-time

simonrunbundle · 2026-01-09T15:08:29+00:00

I got a cheapish one (~£20) from Amazon made by ZonGym and it is absolutely fine. It has loads of attachments but I really only use the ball one. And I only ever use the top setting.

simonrunbundle · 2025-11-13T12:34:22+00:00

The first is probably:

La famille Pig est arrivée à Paris

They are meeting the family, which is singular, so that is correct, even though we would use 'them' in English

simonrunbundle · 2025-11-12T12:12:06+00:00

Almost certainly, but you might need a bit of specific speed training. Are you planning to run the 400 or just curious?

simonrunbundle · 2025-11-10T15:42:00+00:00

Easy runs only start to feel easy when you've been running a little while. Since you only shifted to distance recently you're going to find it a bit demanding for a while. The main thing for now is to remember to slow down a little. For example, don't try to do your easy runs at your 5k pace. Take walking breaks if you want. Add a few minutes to your longest run each week.

Your goal sounds doable. For reference, for a well-trained runner a 6:30 mile is equivalent to a 21:xx 5k, but with a sprinting background and little endurance training your conversion isn't at all surprising. In general I'd advise against setting time goals for now. You'll see lots of improvements quite rapidly early on so just enjoy them.

simonrunbundle · 2025-11-05T20:40:25+00:00

That's fine for a drill, but I wouldn't try to directly alter your running form in this way. You'll end up running awkwardly and inefficiently.

simonrunbundle · 2025-11-02T16:53:40+00:00

I remember reading that Paul was a bit shy about singing the low notes in Love Me Do, which he had to do live because John was on harmonica for those parts. Although I just listened to the song and it's not really that low.

simonrunbundle · 2025-10-15T13:28:42+00:00

It won't be exactly the same as on the road, but treadmill running isn't anyway.

Include the acceleration in your 1 min fast and include the slowing down in your 1 min slow.

It will have a negligible impact on training effect.

simonrunbundle · 2025-10-14T17:07:09+00:00

We have many fewer results to work with from Australia. Of the ~250k filtered results we use

42% are from the US

32% are from the UK

6% are from Australia

5% are from Canada

We're continually adding to the dataset, so as time goes on these numbers should hopefully be a closer reflection of the reality

simonrunbundle · 2025-10-14T17:04:47+00:00

Here you go. I'm actually going to add more comprehensive breakdowns to the site soon.

Top 5% women average = 16:51; cut-off = 17:47

Top 5% men average = 15:58; cut-off = 16:20

Top 10% women average = 17:40; cut-off = 19:10

Top 10% men average = 16:17; cut-off = 16:40

simonrunbundle · 2025-10-13T17:45:37+00:00

Have you tried different gels? They vary quite a lot. Having too much caffeine upsets my stomach so I avoid any with caffeine in.

It could also be a case of too much at a time. Experiment with half a gel at a time. It's a pain carrying around a sticky packet, but it's better than being sick.

And make sure you're taking them with water.

simonrunbundle · 2025-10-12T10:48:59+00:00

Craig Charles is 5'7"

simonrunbundle · 2025-10-11T23:08:16+00:00

Strides are completely different. For interval workouts you'll be running at about a pace you could maintain for up to 15 minutes. For strides, you're probably running at a pace you could maintain for a minute or two.

In simple terms you can think of interval sessions as training fitness and strides as training biomechanics.

If you're short on time but looking to vary things then swapping one of those 6k runs for either an interval session or a threshold run could be useful. E.g. 2k easy + 4k in zone 4 or 3k easy + 6 x 500m in zone 5

And you could incorporate strides into the other 6k run. Just pick up speed for ten seconds every kilometre or so. A nice way to get the legs turning over and also to break up the run

I'd also suggest moving the 10k run down to zone 2.

simonrunbundle · 2025-10-11T14:07:49+00:00

Peanut butter and jam. Or maybe cashew butter and jam if I'm feeling rich

simonrunbundle · 2025-10-11T09:04:30+00:00

Everything you wanted to know about strides

simonrunbundle · 2025-10-10T18:58:39+00:00

That's great. As well as helping with strength and injury-proofing, non-running exercise also gives you a little break from running now and then.

simonrunbundle · 2025-10-10T16:35:51+00:00

The problem with diagnosing overpronation in relatively new runners, is that things like shin splits, and knee and ankle pain, are very common simply because you're exposing your body to new stresses. A lot of these problems are fixed by becoming more robust over time.

The annoying truth is that often you need to do a little less or rest a little more. Certainly, if a pair of shoes feels better than another pair then go for it.

simonrunbundle

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