Run6556 wrote:
What is your 10k time and what is your normal easy pace in between workouts ?
10K time: Last year was about 38.30, but around 30/40mins at moment based on recent 5
Run6556 wrote:
What is your 10k time and what is your normal easy pace in between workouts ?
10K time: Last year was about 38.30, but around 30/40mins at moment based on recent 5
Over40 wrote:
Run6556 wrote:
What is your 10k time and what is your normal easy pace in between workouts ?
10K time: Last year was about 38.30, but around 30/40mins at moment based on recent 5
Try again,
10K time: Last year was about 38.30, but am around 39/40mins at moment based on recent 5K (18.50).
Easy pace: 8.30-9min mile, and about 140HR average. Sometimes do 9.30 or so on first mile out the door. Towards the end of the run I'll get close to 8 or just under though.
Probably in the 43s now-haven't run one in awhile, and around 9s-8s is my average on easy runs. Was around 7s average when I was in the 33s.
About ~33 shape right now and 7-8min depending on the day, 7:30 avg
10k pace is 5:20s low (33:1x).
Marathon pace is 6-flat.
My easy days are usually marathon pace +60-90 seconds (avg. 7:15 / 7:20). There are some high mileage weeks (85-90 mi) where it looks a lot more like 7:45 / 7:50.
31:40
Not including death marches the day after a 2 race weekend, the easy run ranged from 8:30-7:20. All depending on how hard the workout was the day before.
It depends on mileage, weather, terrain, altitude etc. I suppose.
30:07 from 2006. 7 min pace off road and hilly for easy runs at the time. Probably equivalent to 6:00 to 6:30 pace on flat roads.
32:18 this year. Running only 4 times per week due to injury history so easier runs have been 6:20 to 6:45 on relatively flat roads while training for a marathon. Trying to increase mileage now and slowing down easy runs to 60% HR which is about 6:50 to 7:00 per mile on flat roads for me.
~35 minutes
easy pace anywhere from 7:20-7:50 though pretty much every time I am 7:3x per mile
PR is 30:17 from a recent HM. Usually 7:00-7:30/mile pace for easy runs, closer to 8:00 pace for shakeouts.
35:52
8:00/mile
I can go faster than that on easy days at a conversational pace, but I feel it stars to take away from hard work-outs.
39:00, 8:45-9:15
10km PB: 38:24
easy days are between 8:00-8:40
Never raced a 10K but often split ~35 during tempo runs
Easy pace is 7:30 per mile
yellowlemony wrote:
Ran 28:36 2 weeks ago. 7:30 pace is fine for me. You think I get any benefit by picking up my "easy run" to 6:00min pace? Absolutely not. Run slow to run fast
“ 77 28:36.12 Sam CHELENGA”
Wow the Sam Chelanga, how did it feel to get beat by Galen in the ncaa xc meet
41 and 9.
By my quick count, about 85%-90% of respondents are running in the easy range of the Tinman calculator, which is roughly 10K pace plus 2 minutes for a 31 minute guy and plus 2:30 for a 37 minute runner.
30:39 (Roads)
7-7:30
covid19 wrote:
This is a great thread. Good to see some top runners properly running easy. I see so many c. 40 min racing their easy runs at sub 8 pace with no clue,
Maybe they do have a clue. Maybe they are more interested in running than training. No doubt they would maximize performance if they went harder on hard days and easier on easy days. But to them, the daily experience of running is far more important than pretending they are professional runners just to get an age group trophy at the local 10k once a year. And for a c40 runner, running sub 8 miles with fresher legs is a lot more fun than slogging a bunch of slow miles on tired legs.
32:50, 8min mile pace / 5min km pace
39:06. I'm in better shape now, but likely my easy paces haven't changed - 8:35 - 8:45 always seems comfortably easy. But if I'm tired or beat up my first few miles will be in the 9's on some days.
42:53
EZ pace 6:15 or faster