How slow do you go on recovery days, and what are your PBs?

Correction: that is 8k, not 5k

15:40 5k

6:45-7:00 per mile on easy days. Heart rate around 120-125 on those runs.

17:12 5k

8:40/mile slow days

8:40... that seems like a walk with someone running a low 17 minute 5k

5k 15:36

10k 32:15

Most easy days probably start at 745-8 pace and get down to around 7 minute pace or just below. Easy secondary runs can sometimes be as slow as 8:30 pace. No planned pace for easy runs, I don't think there is any great benefit from running 630 pace on easy days vs. 7:45 pace. Only difference is you don't recover as well, and you can't run as much volume.

20:00 5k

7:40- 7:50 pace

Mile: 5:46

5k: 20:39

One 5k race each week at approximately 7:00 / mile

One quality 4-mile hilly tempo each week at about 7:45/ mile

Other gentle runs typically about 10:00 / mile

I have just returned from six weeks off from a stress fracture so I am currently running about a minute per mile slower than my typical speeds listed above.

15:45 5000

26:02 8k XC

1:14:20 HM

7:30's average or so if I'm around 80ish per week, probably down to about 6:50-7:00 by the end of most runs

PRs: 5k 14:26

1500m: 3:51

3k: 8:13

Easy days(~4days/wk): 630-7min/mile

Rhythm days(1-2days/wk): 530-6min/mile

Tempo pace: 5:00-520

back when I ran 14:15 for 5k, easy days were 6-6:30 pace.

later when I got old and ran 2:29 for the marathon, it got up to around 7 min pace plus or minus 10 seconds.

It's been awhile but since I've raced...I feel I'm much fast now but...based on last year's log:

5K: 17:45 last year

Easy Day pace: 7:20-7:33

25:35 8k

15:44 5k

4:02 1500

Easy pace 9:00-10:00 per mile.

5000m: 13:51

10000m: 28:41

1/2 Marathon: 1:03:00

7:15 to 6:23/135 to 150 bpm

1500: 3:49

5k: 13:55

10k: 28:51

I never go slower than 6:00 minute pace on recovery days. If you're going any slower, you're just putting in junk miles. Remember, long slow distance runs make long slow distance runners.

Eaton is in the house!^

5k: 15:05

8k: 25:14

I usually leave my watch at home and go on whatever pace feels right for recovery day, nice and relaxed. I would estimate 7:30, 7:45

How many miles do you run each week at this pace, "pace guy?"

pace guy wrote:

25:35 8k

15:44 5k

4:02 1500

Easy pace 9:00-10:00 per mile.

5K is 19:15

10M is 65:31

Easy runs are usually 7:40-8:10 pace. Will go slower if I feel like it. I actually do true recovery runs as pool-running.

I'm actually kind of similar to pace guy.

15:17 5K

1:12 HM

Normal mileage is 8:00 to 8:45. I'll include one longish threshold run (at appropriate Daniels pace) and one interval workout each week.

I just prefer running my mileage slow.

jman1 wrote:

How many miles do you run each week at this pace, "pace guy?"

pace guy wrote:

25:35 8k

15:44 5k

4:02 1500

Easy pace 9:00-10:00 per mile.

At this pace, over 100.