Improving Easy Run Pace

Training Advice/Discussion 5k/10k

7 years ago 03/22/2017 4:51am EDT

I'm an 18 year old runner pursuant of getting on a DII XC & Track team. My track PRs are as follows: 1500: 4:46.89, 3200: 10:59.74, 5k: 17:24.118, 10k: 38:49.57, and for a road half marathon, my PR is 1:33:07. I've been consistently running on my own since December of 2013. Before that, I would sporadically run very low mileage sometimes i.e. 5-10 miles per week tops.

My easy/recovery pace varies between 9:00-12:00 min/mile pace. On average, my easy/recovery pace is right around 10:15 min/mile pace, but varies depending on how I feel. Even when I started running, my easy miles were still done in this range and on average about 10:15 min/mile pace.

The team I'm trying to get on does their easy runs between 6:40 min/mile - 7:40 min/mile. When I was training with the team I'm pursuing as a redshirt, it felt uncomfortable to go their pace. I'm currently training on my own and am looking for some tips to become more comfortable running faster on my easy/recovery days. Any that you guys might have will be appreciated.

7 years ago 03/22/2017 4:58am EDT

re: Tejay Runs Fast

The simple answer is that your easy run pace will naturally become faster as you get in better shape.

In order for that to happen, however, you need to do something to increase the stimulus. That means either run more or run faster. Obviously you are limited on how much faster you can make your easy days before they are no longer easy. What you can do, however, is vary the intensity of your "easy" days. Rather than doing every easy run at the same distance and pace, vary them. If you normally do 7 miles at 10:15 pace every time, switch a couple of them to 5 or 6 miles and bump the pace up a bit, just keep it in the aerobic range.

7 years ago 03/22/2017 5:20am EDT

re: Negative Splits

My weekly mileage has been around 60-70 miles per week this year. Before that I was averaging around 30-50 miles per week in previous years. I haven't noticed my easy run pace getting faster as I've gotten fitter and faster in races.

Is pursuing a team where the guys are doing 6:40 - 7:40 per mile pace on their easy days something I should be shooting for based on my running history? Their weekly mileage is around 60-80, which is what I've been doing this year, but just they're doing their miles faster obviously.

7 years ago 03/22/2017 9:05am EDT

re: Tejay Runs Fast

Tejay Runs Fast wrote:
I'm an 18 year old runner pursuant of getting on a DII XC & Track team. My track PRs are as follows: 1500: 4:46.89, 3200: 10:59.74, 5k: 17:24.118, 10k: 38:49.57, and for a road half marathon, my PR is 1:33:07. I've been consistently running on my own since December of 2013. Before that, I would sporadically run very low mileage sometimes i.e. 5-10 miles per week tops.
My easy/recovery pace varies between 9:00-12:00 min/mile pace. On average, my easy/recovery pace is right around 10:15 min/mile pace, but varies depending on how I feel. Even when I started running, my easy miles were still done in this range and on average about 10:15 min/mile pace.
The team I'm trying to get on does their easy runs between 6:40 min/mile - 7:40 min/mile. When I was training with the team I'm pursuing as a redshirt, it felt uncomfortable to go their pace. I'm currently training on my own and am looking for some tips to become more comfortable running faster on my easy/recovery days. Any that you guys might have will be appreciated.

Wow, we're nearly identical here. I too run my easy/recovery days extremely close in pace as you roughly between 8:45 to 9:45. I'm usually at the 9min flat pace in most cases. Your 10k+ race PRs are nearly identical to mine, you have slightly faster mile and 5k times than me. I can relate ro your issue. I went out for a run the other day near my D3 university and they seen me. They approached me and asked my interest in running with them on the team. They went on to say they typically do easy/recovery paces around a 7 min flat rarely anything below that. I told them i was still looking around before i made my decision. I think most D3 just get used to that as an easy pace. Maybe it's a sink or swim thing?

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Improving Easy Run Pace

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