800- 1:58
1600- 4:26
3200- 9:33
5k - 15:48
Easy runs normally start around 7:15-7:30.. pace will naturally drop.. a 8 mile run may finish around 6:30-6:45 last mile or so.
800- 1:58
1600- 4:26
3200- 9:33
5k - 15:48
Easy runs normally start around 7:15-7:30.. pace will naturally drop.. a 8 mile run may finish around 6:30-6:45 last mile or so.
4:53 1600
4:56 Mile
2:12 800
17:05 5k
On ten milers I usally start out at around 8 minute pace, then end the run at low 7's- mid 6 minute pace. On easy days(6-8 miles), I usally go around 7:30 pace.
I WAS a 16 minute 5ker, 1:13 HM and at my race pace, I felt that running slower than 7-7:20/mile pace was a total waste of time toward the goal of getting faster. I think that it would pay off better to recover if I wasn't feeling good enough to run 7 minute pace. Now, I'm a 17 minute 5ker and I still think that it would be too slow for me to run slower than 7:30/mi.
400: 54
800: 2:05
1600: 4:32
3200: 9:24
5k: 15:36
on easy days i go about 28 min per 5k but it all on grass
Do some of you guys really run that slow? I remember when I was running 17:00 for the 5000 I used to do 7 minutes per mile on easy days.
If 7:00 pace is easy with a 17:00 5k, you must not be running much mileage or your workouts are laughably unchallenging if you think 5:30 pace is balls to the wall. I would add a third option (you are blessedly resilient) but your times are too slow to imply that. Sure, it is easy breathing-wise, but leg fatigue and tightness-wise? Lets say you do a double of 5 miles am and then 12 miles pm with 7 of it at Half Marathon effort. Do you still head out the door at 7:00 pace the next morning? Of say you do 20 x 400m at 2 mile race pace with 1:00 recovery? 7:00 pace out the door the next morning?
In high school your easy days are only going to be 5-6 miles anyway. I think 7:00 pace is right on for a low mileage 17:00 guy.
Ghrelin wrote:
In high school your easy days are only going to be 5-6 miles anyway. I think 7:00 pace is right on for a low mileage 17:00 guy.
Why? I don't call a run easy if I couldn't finish the run at least 90 seconds/mile faster from any point in the run on that day if I had to. So if I couldn't run 90 seconds/mile faster on that day at any point, it ain't easy.
Volumizer wrote:
If 7:00 pace is easy with a 17:00 5k, you must not be running much mileage or your workouts are laughably unchallenging if you think 5:30 pace is balls to the wall. I would add a third option (you are blessedly resilient) but your times are too slow to imply that. Sure, it is easy breathing-wise, but leg fatigue and tightness-wise? Lets say you do a double of 5 miles am and then 12 miles pm with 7 of it at Half Marathon effort. Do you still head out the door at 7:00 pace the next morning? Of say you do 20 x 400m at 2 mile race pace with 1:00 recovery? 7:00 pace out the door the next morning?
~50 MPW summer base training at ~4000 feet elevation.
5k: 16:49
10 mi: 59
easy days are generally 8-8:45 pace, although it's almost always with at least 1000' elevation gain/10-12 miles (not a ton but enough to keep from hammering start to finish). If I run trails, which is frequent, it's about 1:00/mi slower.
16:00 5K
2:42 marathon
Most easy days are 7:20-7:30, but if I'm really beat up I will run as slow as 8:30 pace if need be.
5K PB 20:00 10K PB 42:00 HM PB 1:35:5540 MPW on flat terrain, 9:00 to 8:30 easy pace was easy. 70 MPW on hilly terrain, easy pace slows to 12:00 to 9:30!Brian's post is great. Not everyone can sustain fast easy paces. There should be no shame in running sloooooow during recovery and general aerobic sessions.Better to focus on higher volume, workout quality, and form drills. Perhaps this is the way to run a 2:35 to 2:40 marathon that is indicated by a 1:13:24 HM PB? It could also be that some folks just aren't built for the marathon, and no matter the training, high/low volume, fast/slow easy pace the predicted marathon time based on PBs in shorter races is never achieved. I aim to find out if that is so, in my case.
Brian wrote:
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.
Marathon 2:24
5k 14:58
Recovery Runs are from 7:30-8:30/mile
Distance Days < 6:30/mile
Volumizer wrote:
Ghrelin wrote:In high school your easy days are only going to be 5-6 miles anyway. I think 7:00 pace is right on for a low mileage 17:00 guy.
Why? I don't call a run easy if I couldn't finish the run at least 90 seconds/mile faster from any point in the run on that day if I had to. So if I couldn't run 90 seconds/mile faster on that day at any point, it ain't easy.
Well that's pretty arbitrary. Why do you believe that? My easy days as a 17:00 5k'er were no slower, and it seemed to work out fine. Hell, they were probably sub-7 as an 18:00 guy.
1500- 3:52
800- 1:55
8k- 26:00
recovery days around 8 minute pace
idiotic comment but expected .... I wondered just how many post till this would come up ... not too many ...
1500 - 4:55
5k - 18:16
10M - 62:38
Recovery days usually go slow AND short - maybe 4 miles at just under 9min/mile. Easy days start at 8:40 and end up at ~8:00, rarely go faster than that unless it's a workout or a race.
400- 53
800- 2:01
1600- 4:30
5000- 17:00
Average pace is around 7:15/mile.
Marathon PR = 2:53
I do not wear a watch on recovery days, but I estimate around 8:30 pace. Sometimes it may be closer to 9:00.
5K: 15:26
10M: 53:03
HM: 1:10:57
Easy days are typically 7:00-7:20, sometimes up to 7:30 or even 7:40 when I'm fairly worn down. I typically just go by feel and try not to look at my Garmin until I finish the run. It seems like my body's natural easy pace (when I'm doing decent mileage, 70+) is around 7:10-7:20.