1500: 3:26
Mile: 3:43
Easy days about 5:45/mile.
1500: 3:26
Mile: 3:43
Easy days about 5:45/mile.
27:57 10k
23:04 8k
My recovery runs vary in speed. It all depends how I feel on the day.
cool story, bro
14.12 5k
4.06 mile
24.10 8k
I ran really slow on my rest days, my teammates used to make fun of me. It always just seemed pointless to run fast when my legs were so tired. I always found it best to just run a slow, easy hour by myself.
4:30
17:00
1:24
7-7:30 on easy days. Like someone else pointed out, I find it difficult to run slow unless i'm running with another person.
15:12 5k
31:18 10k
1:10 half
2:33 full
3:56 1500
9:18 steeple
6:00-6:30 on easy days. Never any slower than 6:50 for anything.
18:42 5k
39:35 10k
Easy runs are usually between 6:30 and 6:50 pace.
Live hard, train hard, race hard.
14:00 in the 5k, and I run my easy runs slower then 8 minutes. I do easy runs when i am feeling tired from a workout , or long run or something the day before. My long runs are usually faster then 6 minutes, and normal runs are 6 - 7 minute pace.
16:42 5K, 10:04 3200, 4:35 1600, 2:03 800
Easy/recovery days are usually around 7:10-7:30, but sometimes my teammates and I will take it down to 6:40-6:50 for a mile or two, just for fun. Overworking the wheels on easy days seems like an exercise in futility
14:50
9:27 steeple
650-9
normal feeling good easy days end at 650's, the easiest recovery days towards 9, maybe ending around 8
Eagle wrote:
15:12 5k
31:18 10k
1:10 half
2:33 full
3:56 1500
9:18 steeple
6:00-6:30 on easy days. Never any slower than 6:50 for anything.
I've got like a second or two faster pr's in both the 5k and 10k but I take my recovery runs at like 8:30-9:00 and easy runs from 6:30-7:30. Different strokes for different folks I guess.
Now that I am Dirt old I am the same way...start off around 8 mins, sometimes slower, sometimes a bit faster...takes 3 miles to get rolling...I mean I can still get rolling but takes a few miles.. when I was running fast times, I don't think I ran easy enough...everything was 630 or faster...
16:10 5K PR. I'm in my 30's and I race year round, and usually run between 16:25-16:50 most races.
My week looks like this:
Monday: 3 mile tempo + 4x200 on the track. 1 mile warm up/1 mile cool down.
Tuesday: 50 minute easy (7:20-7:40 pace)
Wednesday: Middle Distance workout (600's, 400's, 200's) - or - a hill workout.
Thursday 40 minute easy (7:40-8:00 pace)
Friday - 5K interval workout (1000's, 1200's) with some 400's thrown in before or at the end.
Saturday - OFF!!!!!!!!
Sunday - 10-12 mile easy (7:20-7:30)
The key is just to make it to the next workout and running just on that line where you are not pushing yourself too much.
5k - 17:44
10k - 36:38
Half - 1:21
My easy runs are around 8:30-9:00/mile (about 5:30/km). Sometimes I run with friends who, if they're slower than me, actually run faster at around 4:30-5:00/km for their easy runs. Friends who are much slower are easier to run with on easy days, I like doing 10k in an hour when I'm really tired.
Eagle wrote:
15:12 5k
31:18 10k
1:10 half
2:33 full
3:56 1500
9:18 steeple
6:00-6:30 on easy days. Never any slower than 6:50 for anything.
I read this stuff and I just don't believe it. Looking at my logs from when I was in 1:08-1:09 Half shape in 2000, I did things like 3 x 2 mile in 9:50 each with 3:00 recovery. After a workout like that, you can really head out for a run 12 hours later at 6:30 pace from the front door? God, you blessedly biomechanically sound people - why aren't you faster?
In one 2 month span, I ran a 15:01 road 5k, a 20:10 road 4 mile (out and back with strong wind on return) a 31:40 road 10k and a 1:08:26 road Half and there is no way I could have just rolled out of bed at 6am and been running 6:30 pace on my morning runs a half hour later. When you went running the day after that 31:18, you ran under 6:50 pace the whole run? What is it that is keeping you from racing faster?
I have a friend who has run 14:14, 29:30, and 2:21 and if I had left for a run at even 7:00 pace he would have kicked me in the balls and refused to go running with me again.
Bump
5k - 15:48 (track)
Easy Pace - 4:45/k