|
RxRunning
Athlete Results - Performance Examples
The
results you get will vary. Dedication, program adherence,
communication and feedback to Coach, personal physical
and mental limitations will affect your results. Statistically
over 95% of all athletes under my programs set personal
records at one or more distances. “NA” indicates
that there was no previous race, that it was unknown or
that it was run as a much younger runner and the athlete
is now a masters runner.
|
|
Athlete
|
Time/Distance
|
Time/Distance
|
Approximate
Time Frame
|
Comments
|
|
|
LF
|
NA
|
16:34/5k
|
15
months
|
Numerous
age group victories
|
|
|
1:10/400
|
:59/400
|
6
months
|
|
|
|
NA
|
3:10:31/marathon
|
18
months
|
Boston
Qualifier
|
|
|
NA
|
1:17/half-marathon
|
18
months
|
|
|
|
40:00+
|
35:14/10k
|
18
months
|
|
|
|
KD
|
30:00/5k
|
26:45/5k
|
6
months
|
|
|
|
HB
|
1:48/half-marathon
|
1:40:56/half-marathon
|
2
months
|
|
|
|
JH
|
4:00
marathon
|
3:12:15/marathon
|
6
months
|
Boston
Qualifier
|
|
|
|
19:19/5k
|
|
|
|
|
NA
|
1:29:44/half-marathon
|
|
|
|
|
GR
|
7:00/mile
|
5:59/mile
(5:33 1500m)
|
4
months
|
2nd
in Az. Senior Olympics
|
|
|
NA
|
2:30/800
|
4
months
|
2nd
in Az. Senior Olympics
|
|
|
NA
|
1:11/400m
|
2
months
|
2nd
in Az. Senior Olympics
|
|
|
NA
|
43:16/10k
|
4
months
|
Top
Age Group finisher
|
|
|
PR
|
NA
|
30:31/5k
|
3
months
|
|
|
|
RG
|
4:00/marathon
|
3:40
|
4
months
|
|
|
|
NA
|
1:20:23/10
miler
|
3
months
|
|
|
|
MM
|
4:00/marathon
|
3:40
|
4
months
|
|
|
|
Bl.L
|
40+/10k
|
36:34/10k
|
6
months
|
Top
Age Group finisher
|
|
|
KF
|
NA
|
3:58
marathon
|
4
months
|
|
|
|
RY
|
4:10
|
3:48:08
marathon
|
4
months
|
|
|
|
JE
|
1:30/half-marathon
|
1:23:59
half marathon
|
3
months
|
Numerous
age group victories
|
|
|
3:30/marathon
|
3:06:11/
marathon
|
4
months
|
Boston
Qualifier
|
|
|
|
18:09/
5k
|
|
|
|
|
NA
|
1:09:31/Sprint
Triathlon
|
|
|
|
|
NA
|
38:36/
6 miles
|
|
|
|
|
NA
|
24:35/4.1
miles
|
|
|
|
|
NA
|
2:18:06/Olympic
Duathlon
|
|
|
|
|
GW
|
4:20
marathon
|
3:58
marathon
|
4
months
|
|
|
|
JT
|
3:45
marathon
|
3:28:36
marathon
|
4
months
|
|
|
|
1:15/10-miler
|
1:08:02/10-miler
|
4
months
|
|
|
|
NA
|
19:42/5k
|
4
months
|
|
|
|
NA
|
40:14/10k
|
4
months
|
|
|
|
BM
|
26:00
|
24:04
5k
|
3
months
|
|
|
|
NA
|
1:49
half-marathon
|
4
months
|
|
|
|
SN
|
NA
|
25:26/5k
|
3
months
|
|
|
|
HvC
|
NA
|
29:30/5k
|
3
months
|
|
|
|
Ba.L
|
NA
|
22:22/5k
|
|
Top
Age Group finisher
|
|
|
MT
|
NA
|
1:50:03/half-marathon
|
4
months
|
|
|
|
NA
|
47:57/10k
|
|
|
| |
|
|
JN
|
NA
|
6:01:38/50k
|
|
Top
Age Group finisher
|
|
|
HFU
|
NA
|
23:23/5k
|
|
Top
Age Group finisher
|
|
|
NA
|
38:08/8k
|
|
|
|
|
NA
|
44:26/10k
|
|
|
|
|
NA
|
1:48:50/half-marathon
|
|
|
|
|
NA
|
3:51:34/marathon
|
|
|
|
|
KF
|
NA
|
3:59:17/marathon
|
4
months
|
|
|
|
PM
|
NA
|
25:45/5k
|
|
|
|
|
NA
|
57:06/10k
|
|
|
|
|
NA
|
2:22:30/
duathlon
|
|
|
|
|
NA
|
1:57:20/half-marathon
|
|
|
|
|
KB
|
NA
|
51:11/10k
|
|
|
|
|
NA
|
1:57:19/half-marathon
|
|
|
|
|
DR
|
NA
|
3:20:40/
marathon
|
3
months
|
Boston
Qualifier
|
|
|
AB
|
NA
|
52:50/10k
|
4
months
|
|
|
|
NA
|
24”18/5k
|
4
months
|
|
|
|
MH
|
NA
|
53:03/10k
|
|
|
|
|
NA
|
22:48/5k
|
|
|
|
|
NA
|
6:40:58/
half-Ironman
|
|
|
|
|
PC
|
NA
|
20:26/5k
|
4
months
|
|
|
|
HB
|
NA
|
40:44/10k
|
2
months
|
|
|
|
NA
|
19:43/5k
|
2
months
|
|
|
|
DM
|
NA
|
1:38:44/half-marathon
|
|
|
|
|
MZ
|
NA
|
50:58/10k
|
4
months
|
|
|
|
NL
|
NA
|
2:12:00/Oly
Tri
|
|
Numerous
age group victories and Elite Triathlete
|
|
|
EA
|
NA
|
52:08/10k
|
3
months
|
|
|
|
NA
|
16:30/3k
|
|
|
|
|
JJ
|
NA
|
1:53:30/half-marathon
|
|
|
|
|
|
48:55/10k
|
|
|
|
|
HiB
|
1:48/half-marathon
|
1:41:16/half-marathon
|
2
months
|
|
|
|
48:40/10k
|
45:50/10k
|
6
weeks
|
|
|
|
48:50/10K
|
45:42/10k
|
2
months
|
|
|
|
JSh
|
12:00+/mile
|
8:50/mile
|
8
weeks
|
|
|
|
TC
|
25:00/5K
|
20:30/5K
|
4
months
|
|
|
|
Triathlon
(1k, 30k, 8k)
|
|
4
months
|
First
Triathlon
|
|
|
RJ
|
NA
|
10.5
miles/1:37
|
3
months
|
|
|
|
JG
|
NA
|
2:50/marathon
|
|
Boston
Qualifier
|
|
|
|
1:13/half-marathon
|
|
|
|
|
SJ
|
3:53
marathon
|
3:31
marathon
|
|
|
|
|
20:04
5k
|
19:27/5k
|
|
|
| |
3:31
marathon |
3:18:11
marathon
|
|
|
|
|
|
3:12:36
|
|
2
year progression to Boston
Qualifier
|
|
|
DS
|
4:12
marathon
|
3:51
marathon
|
4
months
|
|
| |
3:19:36
marathon
|
3:10:44
|
1
year
|
Boston
Qualifier
|
| |
34:50
8k
|
|
|
|
|
|
22:23
5k
|
19:07
5k
|
|
|
|
|
|
CW
|
6:04
(18 y.o.)
|
6:00.2/mile
|
1
season
|
25
years later - Masters All-American
|
|
|
|
5:26/1500
|
1
season
|
Masters
All-American
|
|
|
|
11:55/3000
|
1
season
|
Masters All-American
|
|
|
|
20:32/5k
|
1
season
|
|
|
|
TH
|
12:00
mile
|
7:55/1600
|
10
weeks
|
Time
Trial
|
|
|
28:30/5k
|
27:14/5k
|
3
months
|
|
|
| |
|
RN
|
|
6:13/1600
|
3
months
|
Time
Trial - Masters AG
|
| |
6:13/1600
|
5:57/1600
|
2
months
|
Time
Trial - Masters AG
|
| |
1:41:00
HM
|
1:37:00
HM
|
|
|
|
|
22:00+/5k
|
21:17
5k
|
3
months
|
|
|
|
|
|
|
|
|
|
TC
|
|
6:01/1600
|
3
months
|
|
| |
1:49:00
HM
|
1:33:00
HM
|
|
|
| |
20:50/5k
|
20:30/5k
|
|
|
|
|
6:01/1600
|
5:42/1600
|
2
months
|
5:39
2 months later
|
|
|
LoT
|
1:35:00/15k
|
1:27:00
|
4
months
|
Same
course
|
| |
15k
|
1:23:00
|
|
Same
course
|
|
|
27:32/5k
|
25:00/5k
|
|
|
| |
Half-Marathon
|
1:56
|
|
|
|
|
Marathon
|
4:08
|
|
|
|
|
JDa
|
23:23/5k
|
20:17/5k
|
3
months
|
|
|
|
3:48:51/Marathon
|
3:31:59/marathon
|
4
months
|
|
|
|
RSk
|
26:02/5k
|
24:04/5k
|
3
months
|
13
year old
|
| |
7:01/mile
|
6:29/mile
|
3
months
|
|
|
|
6:29/mile
|
6:15/mile
|
|
14
year old
|
|
|
10.5
miles
|
1:31:00
|
2
months
|
Tahoe
Relay Leg
|
|
|
AB
|
29:00/5k
|
26:53/5k
|
3
months
|
|
|
|
ChM
|
8:30
mile
|
6:59/mile
|
2
months
|
|
|
|
IA
|
8:00
mile
|
7:32
|
1
month
|
|
|
|
MS
|
6:30
mile
|
6:06
|
1
month
|
|
|
MK
|
6:17
mile
|
6:06
|
1
month
|
|
|
|
MC
|
6:40
mile
|
6:20
|
3
months
|
|
|
DS
|
10k
|
43:10
|
40:30
|
PR
x 3
|
|
SJ
|
10k
|
41:10
- 40:40
|
2
months
|
PR
x 2
|
|
MK
|
Olympic
& Sprint Triathlon
|
|
3
months
|
2
consecutive Age Group 1sts
|
|
MW
|
5k
20:13
|
19:09
|
3
months
|
12
years old
|
|
MaS
|
5k
25:00
|
23:55
|
|
11
years old
|
|
RN
|
Half-Marathon
|
1:35:59
|
|
PR
|
|
JiHo
|
Half-Marathon
|
1:30:15
& 1:27:55
|
2
months
|
PR
x 2
|
|
TC
|
Half-Marathon
|
1:33:09
|
|
PR
|
|
JD
|
Half-Marathon
|
1:37:24
|
|
PR
|
|
MC
|
Half-Marathon
|
1:42:40
|
1:38:31
|
PR
X 2
|
|
MS
|
Half-Marathon
|
1:45:30
|
|
PR
|
|
CS
|
Half-Marathon
|
1:47:16
|
|
PR
|
|
BP
|
Rim-to-Rim-to-Rim
|
24
hours
|
2
months of training!
|
|
|
JH
|
Half-Marathon/2:21
|
2:04
|
4
months
|
PR
x 2
|
|
MC
|
Marathon/4:19
|
3:42
|
5
months
|
PR
|
|
JL
|
5k/23:53
|
21:51
|
2
months
|
PR
x 2
|
| |
21:51
|
20:50
|
|
PR
During 10kPR
|
| |
48:00
10k
|
45:19
|
6
months
|
|
|
CD
|
|
1:01:02
|
3
months
|
Course
PR
|
| |
|
|
|
|
| |
|
|
|
|
|
RN
|
Mile
|
5:47
|
All
PRs 2007
|
1st
time sub-6:00
|
|
|
20k
|
1:30:54
|
PR
|
Surpassed
in HM
|
|
|
Half-Marathon
|
1:34:51
|
1:30:24
|
PR
X 2
|
|
|
Marathon
|
3:37
|
PR
|
enroute
to 50k
|
|
|
50k
|
4:21:29
|
PR
|
negative
splits
|
|
|
1200
|
4:18
|
PR
|
Time
Trial
|
|
|
3
Miles
|
19:59
|
PR
|
Workout
|
|
EB
|
5k
|
26:22
|
PR
|
3
months - Non-runner to start
|
|
KW
|
Half-Marathon
2:11
|
1:57:28
|
PR
|
6
months
|
|
AD
|
Half-Marathon
2:05
|
1:55:00
|
PR
|
2
months
|
|
CSch
|
Half-Marathon
1:37:38
|
1:32:08
|
PR
|
2
months
|
