I know Letsrun isn't the best place for a teenage girl, but I don't know where else to get advice from. I'm going into my sophomore year and my coach is giving me a hard time for running too "slow" on our mileage runs. Last year I was the #4 girl on the team. At the end of the season last year, our 5K times were: top girl was high 19s, #2 was low 20s, #3 was high 20s, #4(me) was just over 21, and #5 was just under 22. So not a great team, but we all return this year.
Anyway, our coach has this idea that for mileage runs, all varsity girl should run 8 minute pace or faster and all varsity boys should run 7 minute pace or faster. Last year the other four girls pretty much did the sub 8 pace on every run, even though it was pretty hard for everyone but the top girl. I usually ran around 8:30 pace, and even that felt a little too hard for easy days. My coach would occasionally tell me I needed to pick up the pace, but he was never super strict about it.
We just started practice for this year and my coach said I have to run with the the other girls otherwise I will not be on varsity. The other girls are still hammering out sub 8 pace on easy days even though number 2, 4, and 5 are in worse shape than last year. We did a tempo run the other day, I ran 7:20 pace for 4 miles with the top girl and the other 3 girls could only average 7:40-7:50 pace. That's right, they are running like 7:55 pace on easy days and 7:45 pace on tempo days. So even though I'm comfortably running faster than them on tempo days, my coach says I must run with them on easy days otherwise I won't be on varsity. I'm not sure if he's serious or not, considering our #6 girl is like a 24 minute 5ker (probably worse) so our team would basically be a disaster if they took me off varsity. I will most likely be our #2 girl this year so hopefully he's not serious.
But 8 min pace is way too fast for easy days. During the summer I would start runs around 10 min pace and get down to 9 min pace, and I felt like I improved greatly by slowing down my easy days. Based on our first few workouts I think I'm in 20:30-20:45 shape now, and hope to break 20 this season. What should I do? I'm just afraid that by hammering my easy days I'm just going to get worse (which has happened to MANY girls on this team over the years).