Besides running longer, I also want to run faster at shorter 5K and 10K distances.
So here are Jeff Galloway's numbers for me, both where I stand now and where I'd like to be someday, based on some stakes in the ground (5K time and a Boston Marathon qualifying time). For reference:
| Type | Current | Target |
| Mile | 6:50 | 6:15 |
| 5K | 7:23 (22:53) | 6:43 (21:05) |
| 10K | 7:51 (48:43) | 7:11 (44:34) |
| HM | 8:12 (1:47:25) | 7:30 (1:38:15) |
| M | 8:53 (3:52:45) | 8:08 (3:32:53) |
| LSD | 10:53 | 10:08 |
I currently can run a 5K in about 22:20, though I need to really challenge that and see if I can't do better. I can probably do better than a 48:00 10K, but I haven't attempted it lately. I know now that with good conditions I can run a half marathon pretty easily in under 1:50:00.
I don't think it's unrealistic to target a 5K in 21:00 and a 10K in 45:00 before I turn 50. The corresponding half and full marathon times are a bit intimidating, but perhaps if I do my distance training at a 10:00 pace, that'll help move me toward that goal.
We shall see.
