My teammate is able to run sub-7 pace on every single run

My son does most runs at 7:20 pace. He has PRs of 4:11 1600 and 15:10 XC.

fast dad wrote:

My son does most runs at 7:20 pace. He has PRs of 4:11 1600 and 15:10 XC.

My son does most runs at 8:00 pace. He has PRs of 4:08 1600 and 15:01 XC

They should watch Cathay Dennehy’s video of Kipchoge running 9:00 pace for an easy run and ask themselves, “Am I faster than Kipchoge?”

Then they need to emulate the GOAT and #STFD

My friend went no faster than 7:30, hell we'd run as slow as 8:45-9:00

We hammered our intervals and recovered and he ran 1:58.4 as a soph off under 20 miles a week

Same stuff next year for 4:27

What I should add is it depends on the type of runner, if you two lined up for a 100 or 200, or even 400 who would win.

I find that guys who are faster need to make sure they don't hammer their easy runs while guys who are more slow twitch can do what your teammate does

Khia wrote:

fast dad wrote:

My son does most runs at 7:20 pace. He has PRs of 4:11 1600 and 15:10 XC.

My son does most runs at 8:00 pace. He has PRs of 4:08 1600 and 15:01 XC

Surprising.

Back in my day, with a PR of 4:20, I doubt we ran any long runs much slower than 6:00 pace

Tugboat1980 wrote:

They should watch Cathay Dennehy’s video of Kipchoge running 9:00 pace for an easy run and ask themselves, “Am I faster than Kipchoge?”

Then they need to emulate the GOAT and #STFD

This is so dumb kipchoge does double the mileage that they do of course his easy days need to be slow and even then only a few miles out of the week are that slow.

Khia wrote:

fast dad wrote:

My son does most runs at 7:20 pace. He has PRs of 4:11 1600 and 15:10 XC.

My son does most runs at 8:00 pace. He has PRs of 4:08 1600 and 15:01 XC

My son does most runs at 9:00 pace. He has PRS of 3:56 and 14:48

cramister wrote:

What I should add is it depends on the type of runner, if you two lined up for a 100 or 200, or even 400 who would win.

I find that guys who are faster need to make sure they don't hammer their easy runs while guys who are more slow twitch can do what your teammate does

+1. I’m more than a minute faster than your teammate in the 5k and run my easy mileage in the 7 minute range

3:56:1600? Unless he is Kessler, you are a liar. If it is 3:56 for a mile and he is in college, he wouldn't be running 5k XC which is what I stated. If it is 3:56 for a mile and 14:48 on the track, those times don't line up.

I ran 4:24 in high school and recall doing most runs at 7:30 pace. We usually stopped and messed around also so the total time for a 6 mile run was probably an hour by the time we returned.

Your teammate is running hard easy runs, but he isn’t gaining any additional fitness compared to running between 7-730 pace. He would need to run at threshold pace (sub 6 pace) to start gaining additional benefits beyond the benefits attained from easy running. Now your runs between 730-8 seem pretty slow. You don’t want your easy runs to be so slow that your form is bad and your cadence is really slow. For low 16s runners, you guys should be in the 7-730 zone.

My son Hicham used to do runs a 9:30 pace. He ran 3:43 & 12:50.

The Unkle wrote:

Khia wrote:

My son does most runs at 8:00 pace. He has PRs of 4:08 1600 and 15:01 XC

Surprising.

Back in my day, with a PR of 4:20, I doubt we ran any long runs much slower than 6:00 pace

Least surprising thing I have seen all day.

InsecureHSer wrote:

We're sophomores. He does this day after day. More like in the low 6:30’s to 40’s on non workout days. No injuries. Never complains of being fatigued. He pulls off 2 quality workouts a week, long run and race too. Averages just under 60 miles a week - we both do. Runs year round and has run for like 4 years. We have very similar times for 5k (low 16s). I have a little faster mile time. Should I pick up my pace on my non workout days so I don’t get left in the dust? I average around 7:30 to 8 on non workout days. I have also never been injured. Feel like this is going to catch up to me not pushing more. Thanks for any feedback.

Both of you are fine! If he’s not getting hurt and maintaining a high level of quality workouts with these « fast » jogs (which are not really fast at all btw), he should stick with it. Similarly, if you run 7:30s and are also healthy and successful, then it’s fine. Increasing pace on easy runs is a bad decision because the very minimal fitness benefits are outweighed by the cumulative fatigue caused. Keep running at your normal pace, and don’t overthink it!

For reference, I’m in the high 13 min range (as a collegiate runner, not high school lol) and I run anywhere from 6:15 to 7:15 on easy days. I don’t even look at my watch until I’m done running, and I really don’t care about the pace unless it’s way too fast or slow. I ran in the high 7 min range for my easy jogs when I was running a 16 min 5k.

CopperRunner wrote:

Khia wrote:

My son does most runs at 8:00 pace. He has PRs of 4:08 1600 and 15:01 XC

My son does most runs at 9:00 pace. He has PRS of 3:56 and 14:48

My son does most runs at 9:30 pace. He has PRs of 3:43 and 12:30 XC.

steeple morr wrote:

My son Hicham used to do runs a 9:30 pace. He ran 3:43 & 12:50.

big fan

The Unkle wrote:

Khia wrote:

My son does most runs at 8:00 pace. He has PRs of 4:08 1600 and 15:01 XC

Surprising.

Back in my day, with a PR of 4:20, I doubt we ran any long runs much slower than 6:00 pace

So you ran a 1:20 half marathon every week?

my son is hung like a horse and plays hockey.