What is your 10k time and what is your normal easy pace in between workouts ?
What is your 10k time and what is your normal easy pace in between workouts ?
42min
8:30min/mile
31:0x
7:30-7:50 pace
34:50 7:50-8:00 / mile
My easy pace kind of depends on volume.
At 60 miles a week it is 7:15ish and I lose 15 seconds for every 10 miles a week basically.
I have never successfully completed a 10k but I would say 33-33:30 if you triangulate my 5k and HM times.
in the ballpark of 31ish, 7:30ish for a genuine easy run
32 high
7:15-7:45 depending on how the legs feel
36:32 10k
7:30 pace
31:15
6:30-7:00 min/mi, 7:15 if I'm really beat.
34:27 and about 7:50-8 min mile
33:50
7:10-8:00 Depending how tired.
30 flat, 4-4:30 per km
33 flat, 7:00ish.
37:00.9
Easy pace in the 8:00-9:05 min/mile range.
39:xx
7:30-8:00
Didn't have an easy pace on training runs, everything is sub 6 minutes when I was running between 30 and 32 minutes for 10k.
It is true when we were tired from tough interval day or a race, we would start out 6:30 for 1 mile, or 1 1/2 miles, but then it would go 5:40 per mile or something similar for the next few miles.
29:20
6:40 - 7:05. Obviously depends on terrain - totally flat path will get closer to 6:40 at times, on rolling terrain it's usually in the 6:50's
36:45 road 10k
8:30-9:00/mi for true easy/recovery.
Anything faster than that is not truly “easy” for me, although many daily runs are 7:30-8:00/mi if not immediately after a workout or long run.
And agree with highhoppingworm that weekly volume matters. When I have got up to 80mi/week, some runs were at 10:00-10:30/mi. I usually aim to stay around 40-60mi/week, so paces from my last post reflect that volume.
42:07
8:15-8:30
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!