Recovery pace vs base mileage pace

Just run, baby.

use mcmillan running calculator to find ur pace

There are different opinions on this. Some coaches (such as Salazar) believe pretty much all "easy days" should be done at no slower than about 1:30 slower than 5k pace. Supposedly, before Mo came to Salazar he was doing all of his easy runs at 7:00 pace or slower and then Salazar had him running 5:30ish pace on all of his easy runs. I believe Galen does the same thing. However, I have also heard Sage Canaday say that easy days can literally not be too slow, and looking at his strava he does a lot of runs in the 8:00-9:00 range which seems quite slow for a 2:16 marathoner but it seems to work for him.

The Japanese are notorious for taking there easy runs easy often jogging at a 8 minute pace. Noureddine Morceli often did his easy recovery runs at a 10 minute pace. Just read why I sucked in college by Wejo in college he did all his runs at a 6:30 minute pace or faster. His 10k pr in college was only 30 minutes. After college he increased his mileage and slowed down his easy run pace and ended up running a 28:06 10k.

For this guy (I'm specifically interested because I'm in similar shape) would 7:30-7:45 be a good base mileage pace? Faster? Slower? Currently running 30-40 mpw.

teefurtree wrote:

For this guy (I'm specifically interested because I'm in similar shape) would 7:30-7:45 be a good base mileage pace? Faster? Slower? Currently running 30-40 mpw.

Just run baby. Some days just jog easy if you feel tired and other days just hammer it if you feel good.

Below 4'15"/km is slow regeneration runs, while between 4'06" and 4'15" it is slow support-construction runs.

Over the last 10 years I've adjusted my easy pace by over a minute and it hasn't really made any difference in my race performance. For 6-7 years most of easy runs where about 8 miles long and I ran them around 7 minute pace. Now most of them are around 8 minute pace but sometimes as slow as 8:45 pace and are about 7 miles long. Sometimes if I haven't had a race or a workout recently I'll push the pace down closer to 7 minutes, but it is a conscious effort to run faster. My workout paces have remained pretty much the same, a few seconds per mile slower which I chalk up to being 44 years old now.

My race times have slowed in relation to my workout times not my easy run times. I used to run 5:15-5:20 pace for the 5k now I ran 5:20-5:25 for 5k.

I don't think it really matters how fast you are doing 70-80% of your miles as long as you are doing good workouts, and consistently putting in the time on your feet.

Lydiard Cerutty wrote:

Just run, baby.

Exactly. Just run and enjoy yourself.

Just listen to your body if tired and/or soreness exist run easy until it

goes away. Then run faster or longer when feeling good get a rhythm

going and become consistent over about 6-8 weeks. Keep communicating

with coach if possible always god to hear feed back,

old thread, sorry, but I was googling and this came up. I think that "easy" pace, which I'm defining as any pace that's not a workout, can vary depending on your training schedule. If you're in the middle of track season, doing workouts on M/W with a long run on Saturday, the Tuesday and one of the Th/F runs should be recovery. If you're base building, with only one hard-ish workout a week (i.e. a tempo one day and a light workout another day), easy can be faster because you don't need as much recovery since the workouts are lighter

I can understand posting to an old thread if you have a similar question and the context is useful, but why bring it back just to give another answer to a question that died out three years ago?

2:16 marathoner??? Sage is now not close to being a 2:16 marathoner. DeMoor is now faster over a marathon than Sage is.