Am i running too fast for my 'easy' runs???

What matters is your current shape. Why list 1 and 2 year old times? What can you run now in a race from 2k-15k or so? TT, report back and then we can see if the easy pace is too fast or slow or right on the point.

Also need more info on mileage you are doing, events you are preparing for, and the type of workouts you are doing.. all has an indirect effect on the pace of your easy runs!

Hey thanks for the reply man! I would say im probably around similar shape now to be fair regarding my times and current fitness. I would say for the sake of ease - 16minute 5k shape and 1:12/1:13 half marathon shape right now.

I run roughly 50 miles a week and have done so for the past 4/5 months and training typically consists of two track sessions (TUE/THUR) - 1 long run of 14m/15m (SUN) - 1medium long run around 8/9m (WED) and other days of 5/6/7 miles of easy running with Saturday (if feeling good that week) maybe some hill reps.

I have experimented around with the 'weekly mileages' in my years of running from 30mpw to 70mpw and have found my best success around this stage of 50-55. But since forever i have always had my HR be around 75% of my max when running - even though the effort really is easy.

me personally, I like to train specifically for the 3k and 5k so my track sessions vary from say 200 repeats up to mile repeats etc with paces all varying from 1500m pace to 5k etc (some 10k based stuff in there too sometimes) and never have an issue with the track side of things as recovery times reduce over the months of progressions etc, buts its the stuff outside like my easy runs that get hit with high numbers. Im faster than the folks i have on strava who are running quicker for their easy runs and in the 130's which is why im so confused haha.

At that mileage the easy pace you listed is no issue at all. Looks like great training for the low time investment.

HM time is very good relative to the 5k time despite the low mileage. Seems to be more endurance-oriented with a lot of potential still.

Rupp and Farah did their easy runs in the 140s. A faster clip than truly jogging but a good aerobic pace that even has some slight aerobic benefits at that HR. Wouldn't worry too much about HR, go by feel. I got rid off my chest strap and got faster/better.

Ah your too kind man! Thanks for the kind words, i really appreciate it! Ive always been a slight overthinker but think i just needed the reassurance - that doesn't come easy round here no more haha! I'll lose the pressure thoughts and just crack on with what im doing i suppose! Thanks for the advice and wish you all the very best my friend!

Is your HR data for sure accurate? 130s-150s is likely the right easy run range. Feels off if someone as fast as you would be over that at 6:45-7:30 range. When you run in the 150s are you feeling recovered enough for workouts? Are all of your workouts at a super high HR? Are you getting through workouts?

I would go by feel and listen to your body. Maybe you're overtraining/not recovering. Hard to figure out on a message board. I've run 1:14 and 7:00ish puts me in the 140s. I'm in my late-20s. There are plenty of days where I run closer to 8:00 pace. &, after workouts and long runs, sometimes the HR is a little higher on those days. But I don't force the pace. I know what easy feels like when I'm recovered and when I need to recover.

Probably you should not worry about what other people have up on Strava. Are you able to do your workouts? If so, you're probably okay.

As an experiment, consider buying a plain digital watch. Wear it instead of a Garmin or whatever on some easy days, and run easy. See how you feel.

NERunner0053 wrote:

Is your HR data for sure accurate?.

This is my thought. If it is your watch it might be off by several beats per minute

If you want to take athletics as far as you possibly can with 50 mpw, easy runs HR is not your problem. Mileage is. Run 80+ mpw and your HR will also drop, unless you have a heart condition, which I think you should have discovered already (ain't nobody runs mid-15/71 without stressing heart over the years)

LateRunnerPhil wrote:

Rupp and Farah did their easy runs in the 140s. A faster clip than truly jogging but a good aerobic pace that even has some slight aerobic benefits at that HR. Wouldn't worry too much about HR, go by feel. I got rid off my chest strap and got faster/better.

Phil, any idea of what their max hrs were, to get an idea of what intensity 140bpm would be?

What do you mean by "a good aerobic pace" but "slight aerobic benefits"?