All else being equal if I went from 220 to 185lbs how much would my 5k pace improve just from weight reduction. Thinking about 20 seconds mile. Thanks
The general rule of thumb is 1-2 sec per pound.
Download the VDOT calculator here: https://www.letsrun.com/forum/flat_read.php?thread=9137087
it has a weight progression thing working fairly well
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