: I run 7 miles in around 40 mins, is this good? Any tips to improve? I'm a fairly new runner and I have no idea what is a good time and what isn't. I run 3 times a week and always run 7 miles.. Can anyone give me some info

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7 miles in 40 minutes is a 5:42 mile pace. Assuming you were running as fast as possible, you could probably manage a 5:37 mile pace for 10K (6.2 miles). This converts to a VDOT value of 61, so you might be able to run 16:48 for 5K. If you're 20 - 30, that would put you in the 77th percentile, meaning you're better than 77% of people aged 20 - 30 (upper regional class). If you're 30 - 40, that puts you around 77% - 80% (80% is the bottom of national class).

If you actually ran 7 miles in 40 minutes and you pick up your training (in a smart way - get advice), you could be really good.