I find a good average pace if I'm running more than a mile or two is around 6 mph (10 min mile). For a one-mile timed run I've done 8 minute miles and faster (up to 8 mph average). For a very short "sprints" I can do a bit faster than that. I'm no Flash, by any means, and I wouldn't call these "fast" runs, but they're fast for me.
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