How bad is it to run workouts too fast?

If you can hit paces and feel strong in a number of workouts, that doesn’t necessarily mean you’re not doing them too fast.

Workout winners are often able to repeat those performances across many workouts.

But if, as you say, you’re going by feel and it keeps amounting to those faster paces, you may be OK. Do you think you have a really well developed sense of feel for different kinds of workouts?

To that I would add this consideration: If you think you’re recovering well, and you are progressing over time, then you’re probably fine. The 10K time might be a red flag on that, or it could just be a one day aberration. I don’t know. I also don’t know if you were a little burned up for the 10k, or if you were sufficiently recovered and ready.

You mention “months.” So were you doing 7:03 when expecting 7:15 around 7 weeks ago and are still there, give or take a few seconds? Or was it like 7:12 for 7:20 expectation then and 7:03 vs. 7:15 now? I guess I’m not sure how your plan is designed to produce and identify progress, either (e.g., the workout might be at half marathon pace or effort, based on current fitness rather than goal pace at each stage of the training cycle; or maybe you have reps at goal pace at each point, but are increasing volume as the plan moves along, or you were starting with one workout in a week, and now you do a second workout in a week alongside that one with the same paces and volume. Or shortening recovery?).

I'm a white fiber quick guy. for many years, I did workouts too fast. I felt that was my trying. it wasn't smart. I wouldn't always be able to do final rep. would die on longer reps. it's just not optimally training whatever system we're working on.

Partially to do with my running suckiness, I've gone some weight training and more treadmill where I run slower. running slower is developing my terrible aerobic more and I'm improving in ways I have not for years.

Dunno if it applies to you but there's a time and place for bravado. trust the coach and try to obey the purpose of the workout.

Run longer reps during interval training.

3 x 2 mile @ ½ marathon pace with 4:00 jog rest

4 x 1 mile @ 10k pace with 3:00 jog rest

4 x 1200m @ 5k pace 2:30 jog rest