darkwave wrote:
Easy runs are usually 7:40-8:10 pace. Will go slower if I feel like it. I actually do true recovery runs as pool-running.
This is a very good answer.
darkwave wrote:
Easy runs are usually 7:40-8:10 pace. Will go slower if I feel like it. I actually do true recovery runs as pool-running.
This is a very good answer.
5k 16:02
10k 32:58
HM 1:13:24
marathon 2:59:32
I never run a second over 7:00 mile pace. Just can't see how running slower than MARATHON PACE can be of any use.
all qual wrote:
5k 16:02
10k 32:58
HM 1:13:24
marathon 2:59:32
I never run a second over 7:00 mile pace. Just can't see how running slower than MARATHON PACE can be of any use.
Perhaps if you didn't take this approach your MARATHON PACE wouldn't be so slow.
1500m- 3:54
mile- 4:16
3000m- 8:24
5000m- 14:22
10,000m- 29:37
8km XC- 24:42
I was usually in the 7:15-7:45 range when they were timed. I usually left the watch at home.
all qual wrote:
5k 16:02
10k 32:58
HM 1:13:24
marathon 2:59:32
I never run a second over 7:00 mile pace. Just can't see how running slower than MARATHON PACE can be of any use.
Your marathon is terrible... Your MP should probably be under 6 minutes
god thats so slow for a recovery run
My PB for 5k is 18:50, and I can't understand how you can run 10 minute miles on a recovery run.. that is walking
all qual wrote:
5k 16:02
10k 32:58
HM 1:13:24
marathon 2:59:32
I never run a second over 7:00 mile pace. Just can't see how running slower than MARATHON PACE can be of any use.
Ha, maybe that's why your MARATHON pace is just about 7:00 pace.
5k 15:30
8k 25:20
10k 32:19
Recovery pace around 8:00/mile, give or take 30 seconds. Easy days start at 7:30 and usually progress to about 6:15.
5k: 17:25
10k: 36:04
Marathon: 3:03:48
Usually I don't differentiate much between easy or recovery. My though is, unless I'm doing a workout or a race, everything else should feel "pretty easy". Pretty easy most days is 8:30 +/- 15s. Sometimes the legs will feel quite good and I'll progress to sub-8:00 for the last half of an easy run. Go by feel and be honest with how your body is responding to the pace.
14:40s for 5k and 30:40s for 10k. My training schedule right now is usually 3-4 days of good hard runs (5:50-6:10), 2-3 days of normal "easy" runs (6:30-7:00) and 1-2 true easy days of 7:15-7:30
17:06 5k (old PR, not accurate representation of my current fitness)
9:33.44 3k (pretty close to my current fitness, I think I might be closer to 9:25)
4:24.53 1500 (again, pretty close to my current fitness- I might be able to go 4:22 or so)
Easy pace- starts out at about 8:20/ mile, and I usually work my way down to 7:40/mile, although I'll take it slower if I feel the need.
14:56 5k
31:13 10k
1:08:29 Half
Easy days back then were always slower than 7:00 pace when I would time them.
the average male runner wrote:
, anyone start off real slow on their run, and then slowly accelerate to your easy pace? When I used to be in college I could start off a run with a 7 minute mile, but now my first mile is around 8:30, any faster and I don't feel good.
Yup. My first half mile will often be about 9:30 pace, honestly. I've never seen any issue with that. Whole point of easy runs is to get in mileage WITHOUT straining or compromising ability to complete key workouts, so I never run any faster than feels good on an easy day. And generally, 9:30 ish is what feels good at first.
Might also be related to age and time of day that one's running. I'm 38, and starting my run between 5-6 am; I might start my runs faster if I was younger or starting later in the day.
16:32 5k, 1:16 half marathon
some of my recovery days are close to 9:00/mile
Others 7:30-8:30 depending on how i feel
all qual wrote:
5k 16:02
10k 32:58
HM 1:13:24
marathon 2:59:32
I never run a second over 7:00 mile pace. Just can't see how running slower than MARATHON PACE can be of any use.
My PR's are way faster than yours (and I have no talent) and I never did or do easy runs a second faster than 7:00 pace. Run 100 miles a week in doubles and do workouts like 7 mile tempos at Half Marathon pace and 6k-10k of interval volume at 2 mile-5k race pace with short recovery, and then see how fast your easy days become. Your body just doesn't much know the difference in easy and medium in terms of training benefit (both are way slower than race paces). If you can run around at marathon pace every day right out the door, either your workouts are too easy, your volume is too low, or both.
You can get (almost) the same aerobic benefit going very easy as you can going steady, but at much less fatigue cost, enabling you to do more volume (and harder workouts) where the real benefits lie. Better to divide up your quanta of energy doing more volume and harder workouts than running medium easy runs. Some lucky people don't have to make that tradeoff, so good on them. But most of us do.
mile: 5:05
3k: 10:37
5k: 18:48
8K (xc): 31:37
10k (xc): 40:33
easy pace 7:45 - 8:20
1440 5K
run route that takes me 30-40min at ~8-8:30/mile
i vary a lot, i usually am in between 7 - 7:30 pace.
prs: 3k:9:59 5k:17:41 8k:29:08 10k: 36:32
5k: 14:47
3k Steeple: 9:10
Easy days are 8-8:30 pace. Train don't strain.