my strava feed goes home devastated lol. Are you going off of feel or HR? Makes me feel like I should be slowing down even more
I am going off feel typically but on the occasion I do wear the HRM strap I am usually between 60% and 70% of MHR on these runs. Read about the training of Kenny Moore. Doing too much on easy days is probably one of the biggest obstacles to improvement for a lot of runners. This includes running too fast and/or doing too much volume. My easy days are usually just 35 - 45 mins at the aforementioned paces, while I might accumulate 12 or 13 miles total running on my hard days. Polarized training - it works.
my strava feed goes home devastated lol. Are you going off of feel or HR? Makes me feel like I should be slowing down even more
I am going off feel typically but on the occasion I do wear the HRM strap I am usually between 60% and 70% of MHR on these runs. Read about the training of Kenny Moore. Doing too much on easy days is probably one of the biggest obstacles to improvement for a lot of runners. This includes running too fast and/or doing too much volume. My easy days are usually just 35 - 45 mins at the aforementioned paces, while I might accumulate 12 or 13 miles total running on my hard days. Polarized training - it works.
EZ running is working for me. Down to 10:00-10:30 now, and truly feeling EZ! I wish I had learned this years ago.
Based on my strava observations, "easy" pace has no correlation to race pace. Plenty of 20-24 5Kers running 7 minute miles whilst I do 17:20 on 8 minute miles. Seen a few others who run 18 5K on 8 minute miles.
If a 24 min 5ker is running 7min miles, they can't be doing runs of more than like 1.5 miles or they would be 22min 5kers... Obviously hard to run a good 5k on 10 miles/week...
If you are running faster than 90s, you are going to hard. Slower than like 3 mins? You better be doing a ton of volume. Most people probably should slow down 30s. That doesn't mean slowing down 2 mins would be even better...
Slower than like 3 mins? You better be doing a ton of volume.
This is not true in my experience. But, every runner is different and responds to different stimuli. My n=1 experience is that easy days should be short and very easy for optimal recovery. Sometimes I'll throw in a double like 3 am/3 pm but usually it's just 5 easy in the am. This probably works for me as a "fast twitcher" who from numerous past experiences with overreaching has to be very careful not to end up in a state of chronic glycogen depletion.
Anecdotally, one of my former college teammates is a 2:16 marathoner who runs 90 - 100 mpw with most of that between 8 and 9 minute mile pace and is much faster at all distances than in college. For some, super slow running works wonders and if you feel you've hit a plateau it's worth giving it a shot if you've never trained this way.
What if your 5K pace is so slow due to bodyweight and generally being out of shape that a pace of approximately 75-80% of 5K speed would be walking? Does walking a bunch of miles help improve running performance if the person walking is training at the referenced pace range?
my HS coach believed that to get baseline fitness (let's say 9:00 pace or faster for a 5k) you should run slow while maintaining running form 1 day while doing 200s at about 5k effort the other day to raise your vo2