I was just wondering if I have been going to slow on my easy run. I have run a 15:50 5k on the track. Usually my easy run pace is at 7:40min/mile. Also what would be an ideal pace for me.
Btw that time is from last year track, I am aiming for 15:10-15:20 this year.
Based on your 15:50, I would recommend 7:50+. Good luck.
I think it depends what you mean by "easy run." Your true recovery runs could def be 7:30+. But if you're talking about your daily runs that aren't necessarily recovery runs, you'll probably want to mix it up with some faster running. I would even think your long runs should be faster than 7:30 pace.
I recommend checking out the McMillan calculator for recommended paces. Use this as a guideline, but always go by feel. If a pace feels too hard for what it should be that day, then it's probably too fast.
When I was in similar shape last year I was running about 7:10-7:30 on my everyday runs. One day just to see what effort level I was at I used my HRM and averaged 145 BPM so it was well within the range of aerobic running. Just my two cents. The mcmillan calculator is pretty good for giving paces although I found the lower range to be a little too fast for an easy run.
definitely at least 7:45 pace for recovery. it should feel almost too easy. but for the rest? it's really variable. pace changes anyways based on how hilly your runs are. just go by feel, try to run so that you almost zone out. it helps to keep your stride rate up so you don't start running too slow. if you have a HR monitor, try not to go over 75%
I find that this really varies from person to person. A few training examples of some people of I've run against:
Runner A: State runner up, D1 Big 10 Ten runner. 14:15 5K PR on the track, 80mpw, daily training paces are anywhere from 6:15-6:45 for every run.
Runner B: 30 years old, 16:35 5K PR on the roads, 4:45 mile PR, ran 1:59 800m last year!, runs 50mpw, does absolutely brutal track workouts, daily training paces are 7:00-7:25
Runner C: 22 years old, 18:05 5K on the roads, 3:05 marathoner, 35 mpw, daily training paces are 6:15-6:30. He is a moron.
Runner D: 28 years old, 17:07 5K PR, has competed in 50 to 100 mile trail racs, 100-120 mpw, daily training paces are 8:00-9:40.
As you can see, different strokes for different folks. A lot of it is what you are trying to achieve and train accordingly. I always use the Daniels vDot calculator:
http://www.runbayou.com/jackd.htm
and find that it's pretty accurate.
17:07 off of 100+miles per week?????
ggg wrote:
17:07 off of 100+miles per week?????
It's true. He does no speed work. Absolutely NONE. We had him out at the track once with us and he couldn't break 34 in the 200. I forgot to mention that his mile time was 5:10, but he has run a 10-miler at a 5:56 pace. VERY SLOW twitch, but he's durable as hell and could probably throw me through a wall.
There's a guy at my club with a 2:25 mara PB (2011) who's listed as having a 16:40 5K PB (2010)... I'm not sure if it's because he hates 5Ks (he's stated he's not interested in them), so he doesn't do according speedwork, or just that he's not very fast twitch. Maybe both? I'm sure he could go a lot quicker at 5K, but if he doesn't enjoy 5Ks, why would he train?