Most easy days probably start at 745-8 pace and get down to around 7 minute pace or just below. Easy secondary runs can sometimes be as slow as 8:30 pace. No planned pace for easy runs, I don't think there is any great benefit from running 630 pace on easy days vs. 7:45 pace. Only difference is you don't recover as well, and you can't run as much volume.
|running girl 79|
One 5k race each week at approximately 7:00 / mile
One quality 4-mile hilly tempo each week at about 7:45/ mile
Other gentle runs typically about 10:00 / mile
I have just returned from six weeks off from a stress fracture so I am currently running about a minute per mile slower than my typical speeds listed above.
|May the fartlek be with you|
26:02 8k XC
7:30's average or so if I'm around 80ish per week, probably down to about 6:50-7:00 by the end of most runs
back when I ran 14:15 for 5k, easy days were 6-6:30 pace.
later when I got old and ran 2:29 for the marathon, it got up to around 7 min pace plus or minus 10 seconds.
|Typical Letsrun Response (TLR)|
I never go slower than 6:00 minute pace on recovery days. If you're going any slower, you're just putting in junk miles. Remember, long slow distance runs make long slow distance runners.
Eaton is in the house!^
I usually leave my watch at home and go on whatever pace feels right for recovery day, nice and relaxed. I would estimate 7:30, 7:45
I'm actually kind of similar to pace guy.
Normal mileage is 8:00 to 8:45. I'll include one longish threshold run (at appropriate Daniels pace) and one interval workout each week.
I just prefer running my mileage slow.
At this pace, over 100.