As a 16:30 5k runner (definintly could go faster) what pace should I run at for a normal run, recently have been hitting 6:30-6:45 per mile but think it might be too fast.
As a 16:30 5k runner (definintly could go faster) what pace should I run at for a normal run, recently have been hitting 6:30-6:45 per mile but think it might be too fast.
run2342 wrote:
As a 16:30 5k runner (definintly could go faster) what pace should I run at for a normal run, recently have been hitting 6:30-6:45 per mile but think it might be too fast.
If you’re running 16:30 but think you should be running faster I’d guess you’re putting way too much effort into regular runs. Back off the pace a bit on regular days if it’s feeling forced (maybe 6:45-7:15) and recovery days should be 8:00+ per mile. Focus on crushing workouts and races rather than the in between days
run2342 wrote:
As a 16:30 5k runner (definintly could go faster) what pace should I run at for a normal run, recently have been hitting 6:30-6:45 per mile but think it might be too fast.
I like to remind myself that 6-something miles are not helping me run +\- 5:00 pace, and that they tire me out a lot more than 7:00-7:30 miles, yet both are in the proper effort zone for aerobic development.
Id say 7:00-8:00 is probably best for you on non workout days, save the effort for your tempos and intervals. Long run is a different story, if you’re feeling good go fast.
In general, a pace where you could immediately do the run again afterwards.
Easy is a feeling, not a number. If you can run at the same pace mostly every day it's not too fast. If you're needing short days, very slow days, days off consistently you're most likely running too hard.
I can run 16:30 5K pace for a half marathon and my fastest easy/regular runs are 7:15-7:40ish and my slowest recovery runs are 8:20-7:40ish. I think you'll find even faster guys with the same paces or even slower paces on their easy/non-workout days
run2342 wrote:
As a 16:30 5k runner (definintly could go faster) what pace should I run at for a normal run, recently have been hitting 6:30-6:45 per mile but think it might be too fast.
Around 7:15 (7:00 to 7:30)
Kvothe wrote:
In general, a pace where you could immediately do the run again afterwards.
Gonna have to say no to that. My PB is also 16:30 and most of my "regular" runs are 6mi. I could run 5:45/mi for 12mi (admittedly with some difficulty) and could run 6:30/mi for 12mi and still feel very good at the end, but neither is a sensible easy pace for me.
The answer is easy enough that you feel recovered. This depends a lot on mileage and aerobic development. Personally I'm happy in the 7:00-7:30 range (long runs may be a bit faster) but don't mind going slower sometimes.