The Great MES
Striker
I saw John McEnroe being interviewed the other week on about some tennis player (I can't remember who), who had a hip problem. He said it starts from your back and goes all the way up to here (pointing to his head). And that is spot on imoEveryone is different mate - so there is no standard pace. That said, if you have a decent level of fitness, 9 minute miles over a distance of 3-4 miles is pretty easy
The last bit is spot on mate. I am training for my 5th marathon and 90% of the problems you encounter during training are in your head.
To pinch a saying from the cycling world "if your head is right, your legs follow"