16:10 5k
~7:20-7:45/mi on very soft trails
~6:50-7:20/mi on asphalt
If I can only run 8:00/mi or slower on roads due to painful legs, I'm not recovered sufficiently.
16:10 5k
~7:20-7:45/mi on very soft trails
~6:50-7:20/mi on asphalt
If I can only run 8:00/mi or slower on roads due to painful legs, I'm not recovered sufficiently.
17:53
7:45-8:05
Life time PR 15:20, easy pace around 7:00/mile
> 30 years later, I can probably run 21:00 at best and my easy pace is around 9:30-9:45
Enjoy your youth while you have it, folks
PR 18:15
Recent TT 18:49
Easy is anywhere from 8:00 to 9:30/mile
14:43
7:15 to 7:45 depending on hills and how hard the workout was.
Agw 64
2019 5k best 21:14
Easy run pace 8:40 - 9:00
I think I’m in ~15:30s shape currently.
Easy run pace, I usually start at 8:20 and get down to 7:45 to 7:20.
You guys are making me think I run too slow, but I do my tempos @5:30s and I do my long runs from 6:30 to 5:50 pace.
16:45 in an 8k XC split, although the 8k was a ridiculous positive split so probably only like 16:35 if it was just a 5k race
Easy paces usually 7:30-7:50 if its flatter and 7:50-8:20 if its hilly
19:15 5k PR
9:20 to 8:40 once going, best case. First mile is like 12:00min/mi...or slower
~14:20, per km easy run is about 4:30
17:40 5k PB, can probably run 17:20 right now
7:30-8:00.
Is this to fast?
I made a spreadsheet + graph of the first two pages of replies. I'm not super familiar with google sheets so it's open to anyone who wants to edit it and add more data points/add a trendline or anything.
https://docs.google.com/spreadsheets/d/1tHrTfJRdvFlkp063z8UN6l1EWPxoiBRmRm3NfJnICAo/edit?usp=sharing
Nice! It confirms that aerobic fitness is key: better aerobic fitness = higher aerobic threshold = quicker easy run pace.
There is a range of possible 5km times for a certain aerobic threshold, as one can push the lactate threshold up a bit, one can become for efficient at quicker paces, etc. But all that is limited, and is just the icing on the cake.