I'm a high school boy, I have a PR of 17:46 in the XC 5K and although I was injured this track season my goal time is 17:00 in the XC 5K this upcoming season.
How fast should my easy/recovery/double runs be? I've always just gone by what I feel is "easy" which is 8:00-9:00 pace depending on the day. But other runners on my team have told me this isn't fast enough to get aerobic improvement, they say I should be running around the 6:30-7:30 pace area.
So what are the disadvantages/advantages of doing these runs faster or slower? Does it matter whether they're recovery runs (the day after a meet, for example), easy runs (normal days), or double runs (after a hard workout)?