Well, they definitely aren't hard. Maybe I should relax a little, though.
Well, they definitely aren't hard. Maybe I should relax a little, though.
don't run the 5k much. so lets say the equivelent of 19:00 on an easy grass course. easy day run pace average is 7:20. i'd go slower but i'm really relaxed at 7:20. 6 mile tempo on the same surface is 6:2x.
I just want to say that most of you are doing your easy runs way too hard. 6:30 pace for easy runs?! when your PR is 15:30. Shit, I've ran 14:37 and I do my easy runs around 7:20 pace. The whole point of easy runs is to recover from your hard days. Alan Webb, when he ran his high school record was running his easy runs at 6:00 pace. Can you run a 3:53 mile? If not, maybe drop the easy runs down to 7:00-7:30 pace.
7:30, 16:46
15:22
6:30-7:00
In my prime:
14:50 6:30-7:00
Now:
19:47 8:15-8:30
Also haven't run a 5K much, but sub-29:30 for 6 miles. Easy pace at that time was about 7:30-7:45. Easy pace now, (overweight and likely about 16-mid 5K shape) is 8:30 to 10:00+.
Good thread. 18:12 and 8:00 to 8:20 for easy runs. Much slower than that and I get antsy, unless I'm on trails.
Both marks are for altitude of 5500 feet where I live. At sea level I'm usually about 20-25 secs faster at 5K (PR was a set a long time ago and no longer relevant) and my easy pace is 7:50-ish.
14:37
6:30-40 when I'm feeling good and frisky; 715-40 when I'm feeling crappy
I've always felt off/day easy aerobic training should about 1:30-45 slower than 5k race pace. But if you're sore or really trying to recover from something, then we're talking more like 1:45-2:00 slower.
17:05 (although that was 1.5 years ago; i did a tempo 5K in 17:29 last week- at the time my tempo's at that effort were 18:25)
easy pace - 7:45; up to 8:15 when i'm really tired (i ain't afraid to admit it!)
Well, right now I think I am in 17-flat shape, and my average easy run pace is about 4:30 per km.
15:05-5K
3:55- 1500
7:40
14:03 PR
7:30-8:00 pace Easy days then.
That was over 15 years ago. Ran between 80-110 mpw then. Probably 80% of my total mileage was never faster than 7:00 pace. My workouts could sometimes be brutal though.
Bump.
17:17 last Spring (17:23, 17:24 also)
Easy run start at 10 mins first mile. Low 9's by end of run.
Long run pace average about 8:45-9:10 for 3 hour runs.
47 yrs old training at altitude (5500 feet). 70+ miles per week.
It's funny how many folks, relative to faster times, run much slower than their 5k PR. The mediocre 5k times tend to be much closer. I really adhere to the idea that easy days should be really easy, not two clicks shy of a tempo run.
And, as for me, my best running was typically averaging sub-16 9:00 - 10:00 pace on the easy days.
Wow. I feel like my easy days have been way too hard over my career. Best I ever ran was 15:41 and I was always going at least 6:45 pace unless I was dead.
Then
low-mid 15s - easy pace 7:30
Now
low-mid 17s - easy pace 8 to 8:30
Way back (college dayz)
low-mid 16s - 'easy' pace 6:30 to 7:00
5k 14:30
average easy day depends on how I feel. Generally around 6:45. If I'm feeling easy and good, I'll cruise easy at 6:15-6:30, if I feel bad, I'll slow it down a lot- 7-7:30 even 8:00 pluses a few times. Its all about letting your body recover sufficiently and listening to when it needs to slow down or when you can cruise.
pr of 16:12 running on avg 65-70mpw @ around 7:30's on easy days.
Right now I'm in low 17 shape, and do most my easy runs on a treadmill @ 6:30 pace.