Why didn’t you have that option? 10 miles at 8:00 pace takes 10 minutes longer than 10 miles at 7:00 pace. Less of a time difference if you do less mileage than that.
And it takes 17 mins longer than doing 9 miles at 7 min pace like I said. the person doing 9 miles is showered and in the bus going home. The person running slow misses the bus and his calling for a ride. Which outcome do you think is acceptable?
go to bed 17 minutes earlier and get up 17 minutes earlier
I would guess 7min-7:45 pace is well under 160bpm for 15-16min 5k types. Probably going to run in the 140s for most, maybe into the low 150s. Age matters. But the point is that you have it right. Maybe those guys should be floating some days in the 130s, which likely means > 7:45 pace.
SIRPOC (sub-elite Norwegian Singles demonstration star) keeps the easy run HR under 130.
I do my easy running in the 130s myself. (17:30 masters runner, doing easy runners around 5:20/km or 8:30/mile.)
And it takes 17 mins longer than doing 9 miles at 7 min pace like I said. the person doing 9 miles is showered and in the bus going home. The person running slow misses the bus and his calling for a ride. Which outcome do you think is acceptable?
go to bed 17 minutes earlier and get up 17 minutes earlier
Sure. But Neither of which changes when practice starts and when the bus leaves so I am not sure why you think they will help.
2mins per mile gets our OP running 7:15 miles not 8:30.
now if you want to argue Jacobbis doing his easy runs at 70% vo2max and our Poster is doing 60%? Maybe. But thinking you know better than Jacob what training speeds are best for him is nuts.
Our OP is stressing out about people running 2-2:30 slower than their 5k pace. Thats nuts. If they are banging out 6:30s every day we can talk about easy days too hard.
Giving a fixed number like 2:00/mile slower than 5k pace is misleading.
In the example provided, Jakob's easy pace is 50% slower than his 5k race pace. For a 16:00 5k guy, that equates to a pace of 7:43/mile.
Also, your argument about going faster so that you can get more miles into the allotted time is self-defeating. You'll get zero miles in the allotted hour if you're injured, and running a min/mile faster than you should raises that risk significantly. Not to mention, you'll likely be far more fatigued for your workouts, and therefore, will get less of a training effect from those higher intensity efforts.
2mins per mile gets our OP running 7:15 miles not 8:30.
now if you want to argue Jacobbis doing his easy runs at 70% vo2max and our Poster is doing 60%? Maybe. But thinking you know better than Jacob what training speeds are best for him is nuts.
Our OP is stressing out about people running 2-2:30 slower than their 5k pace. Thats nuts. If they are banging out 6:30s every day we can talk about easy days too hard.
Giving a fixed number like 2:00/mile slower than 5k pace is misleading.
In the example provided, Jakob's easy pace is 50% slower than his 5k race pace. For a 16:00 5k guy, that equates to a pace of 7:43/mile.
Also, your argument about going faster so that you can get more miles into the allotted time is self-defeating. You'll get zero miles in the allotted hour if you're injured, and running a min/mile faster than you should raises that risk significantly. Not to mention, you'll likely be far more fatigued for your workouts, and therefore, will get less of a training effect from those higher intensity efforts.
And why would our 16 min guy run at 50% like Jacob. Jacob is doing a a 12:45 race at like 98% of vo2 max and out 16 min guy is down at like 94%. Why do you think they both should be running 50% off their 5k time? Thats makes zero sense
sure and the injury you get from running 80mpw instead of 60 also results in you not getting to the starting line. And no running 2 mins off your 5k time while doing 60mpw isn’t going to interfere with your ability to do workouts. Slow easy running in zone 2 isn’t hard to recover from. You don’t need to go the bottom of zone2/top of zone 1 when you are a low mileage runner..