Buzz
While comparing yourself to others can sometimes be risky, it can also serve as a powerful motivator when done thoughtfully. I often notice individuals, particularly those new to running, expressing concerns about their speed or questioning how they measure up to the 'average' runner.
In reality, the concept of 'average' holds little meaning globally. Many people never engage in running, so you're already ahead of them! On the other hand, the world records for the 5K stand at 12:37 for men (Kenenisa Bekele) and 14:11 for women (Tirunesh Dibaba).
Given that you're likely to spend your athletic journey somewhere between these two extremes, how do you position yourself? I enjoy conducting a small mental exercise that I find both enlightening and inspiring:
Locate an annual local race known for its 'flat, fast course.'
Review the results from the previous year.
Identify the times and rankings for participants in your age bracket (e.g., 'women 30-39').
You can then print the list or transfer it to a spreadsheet. With your personal best 5K time in mind, you now have access to the top 5K performances from individuals who competed in this race in your area on a specific day.
This allows you to gauge your standing. For instance, if there were 20 participants in your age group, running your best time might place you at #15.
This exercise isn't about evaluating your running abilities on a grand scale. Instead, it offers insight into what you might achieve if you participate in the race next year, assuming the pandemic allows. I encourage you to run that race next year. How much progress can you make by then?
Add this information to your training journal and treat it as a virtual leaderboard. Who was ranked #14? How much time would you need to cut to surpass them? What finish time would secure you a spot in the top 10?
If you're truly committed to this mental exercise—and yes, I’ve personally done this before—head out and run the actual racecourse. Most race websites provide a detailed map. You might discover that hills or other factors make the course more demanding, giving you a time that’s more directly comparable. Weather conditions and the competition on race day can vary, so reviewing results from multiple years can provide a more robust dataset for comparison.
Periodically return to the same route and treat it as a time trial, imagining it’s race day. Your performance will improve over time, whether or not an official race is happening. When the actual race returns next year, you’ll be able to see how you stack up on the official leaderboard.
