If you can run short distance fast then can it be extended for longer distances without dropping off?

If you can run one mile in 5:30 then are you guaranteed to be able to extend that pace to 5k, 10k, half marathon, or marathon distance? Ignoring time needed for exercising and building up for the distance.

After a year of running and learning more about it I can verify the two answers below are true. No you cant automatically extend the pace further unless you have the potential to run the shorter distance faster. In some cases I think training for longer distances help build you up for the shorter ones.

• You appear to be asking several related questions, what is it exactly that you are trying to find out?
– JohnP
Commented May 12, 2014 at 18:08

No. If your fastest pace for 1 mile is 5.30. Unfortunately the further you go the pace will drop off. There's various websites that will predict your race times based on other distances, ie I guess it works out your potential. Here's one http://www.coolrunning.com/engine/4/4_1/96.shtml

You can help reduce the drop of pace by interval training and a long run a week, but you can't stop it

• I won't downvote, but it's a little unclear and way too broad to answer effectively. If he just goes out and runs a 5:30 mile, it's entirely possible that his top single mile could be much faster, and thus he could run a 5:30 for longer distances. But, he gives no details other than "ignoring time for buildup".
– JohnP
Commented May 12, 2014 at 18:07
• I agree that if he just runs a 5.30 mile than yes his top speed would be much quicker. However, if I said I can run a 5.30 mile. I think I'd be telling you my best time for that distance. Therefore I would argue that it's the question that is unclear, as we both have a different interpretation of whether he just ran 5.30 or indeed, it was his top speed for the distance. As you say he gives no detail. Maybe @Jason can expand on the question, making it clearer what he is asking, then we can both be more helpful Commented May 12, 2014 at 18:34
• Agreed. I'm hoping he expands on what he's actually trying to find out.
– JohnP
Commented May 12, 2014 at 20:14
• I'm interested in the trend of pace related to distance, so this answer is great. Commented May 13, 2014 at 0:51

First things first, it is possible, though not guaranteed. I did it for my 5KM and 10KM pace, not half and marathon. It comes down to training, and this is a lot of hard training.

Lets start off - a 5:30 mile is a strong pace, compare to your average runner, that is 3:25KMs or 17.56KM/h (10.9Miles/h).

I managed to build my pace over two years. When I started my 1 mile was close to yours, in November my 5 and 10KM pace was faster then my old 1 Mile pace. This was more an accident than a destination.

My journey started by going longer distances. By the time I did a few half marathons and marathons, a 5KM was very simple. I wanted to improve my half and full marathons pace. As such I used the 5KM and 10KM as chances to go hard. I would set the treadmill as high as possible and just go for as far as I could go. This translated to much faster road running. My half and marathon times dramatically improved but no-where near what my 5KM speed is.

Ultimately a 5:30 mile is a good pace to keep for a half marathon-even a 10KM. It would put you in the top 5% for big fun runs.

I say train really hard and eat clean.

• Thanks for the answer! Sounds like your taking the same approach to training that I am, but unfortunately running 5:30 in a mile is a mark I haven't hit yet; 6:18 mile & improving. Commented May 13, 2014 at 23:58