the field wrote:
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.
6:30/mile?! Thats about 4min/km....Sounds way too fast man, either that or your PB doesn't tell the whole story.
4:34 mile, 16:04 5k...6:50-7:05 per mile on my easy days
Anyone else find it EXTREMELY difficult to run slow?
I think I'm taking it real easy about 7min miles. Then the Garmin beeps and I look down to see 'Lap 1 6:10'
This happens every f'kin time.
I'm a low mileage 8/15 guy. Most of my training is high intensity stuff so probably just not used to slowness.
17:00 5k
easy days usually 8:30-9:00 pace, sometimes slower. first mile is rarely faster than 9:30. avg'ing 90 mpw so far this year.
2:06
4:22 (1500m)
9:46 (3000m)
16:52 (500om)
easy pace 10:00+
Sensei wrote:
the field wrote: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.
6:30/mile?! Thats about 4min/km....Sounds way too fast man, either that or your PB doesn't tell the whole story.
For a 14:15 guy...not at all lol. Farah is a little slower than 30 seconds/mile faster and does alot of his easy running around 5:45 pace.
Or if you put any stock into the 5K+2 rule then you have approximately 6:35 pace, which is about what he runs.
4:23 1500
9:14 3000
16:29 5000
27:42 8000
59:40 10 mile
I won't ever go slower than like 7:40 pace, the vast majority of my miles are 6:40 to 7:10 pace.
Everyone is just different on Easy days I think, but people with times similar to mine who go 8:00+ miles on easy days are wasting their time a little I think. It just takes an extra 10 minutes to run 10 miles doing that.
3:49 1500
14:09 5k
7-7:30 pace on true recovery runs. Typically around 7:20 pace for main runs and slower for morning runs in the heavy training phase. First mile always near 8 minutes, speed up gradually as I warm up.
15:38 5k
8 pace recovery for 60-70 mpw
I found that the slower I was willing to train, the faster I raced.
PBs
1500 4:12
5000 16:12
half 1:16:43
full 2:44:38
On my true recovery runs for days after races and workouts I would guess I go around 8:30-9 pace. I usually just go explore a trail where there would be no mile markers and the GPS would be way off.
For easy runs and long runs I am usually 6:45-7:15 pace.
When I ran 14:32 for 5k, my easy/recovery runs typically started around 7:15 or 7:30 and went down to 6:40 ish pace - should have probably went slower. Even on a recovery run, I wanted to see a pace well under 7 on the watch by the end of the run.
Now, I run mid 16s for 5k and my easy runs usually start of really slow, like 8:40 and then stay around 7:30 per mile. Speaking of which, anyone start off real slow on their run, and then slowly accelerate to your easy pace? When I used to be in college I could start off a run with a 7 minute mile, but now my first mile is around 8:30, any faster and I don't feel good.
1:25 half / 2:59 marathon
My slow pace is = 10:00 - 9:00
College
4:30 mile, 9:04 3K, 27:00 8K: 6:30 to 7:00
Post college
4:24 mile, 8:50 3K, 25:35 8K: 7:00 to 7:40
Masters
4:40 mile, 9:30 3K, 27:10 8K: 7:30 to 8:00
Masters plus plus
5:0X mile, 10:10 3K, 29:00 8K: 7:40 to 8:40 (starting slow)
Easy days would be 7-7:30 by myself but often train with sub 10 2milers who go faster
4:43 mile PR
can't run slow wrote:
Anyone else find it EXTREMELY difficult to run slow?
I think I'm taking it real easy about 7min miles. Then the Garmin beeps and I look down to see 'Lap 1 6:10'
This happens every f'kin time.
I'm a low mileage 8/15 guy. Most of my training is high intensity stuff so probably just not used to slowness.
I'm female with a 17:40 5k PR, run about 50 miles a week and will frequently think I'm running very easy but be running anywhere from 6:45-7:15 pace. When my 5k time was 2+ minutes slower I was running my recovery runs at 8:00 pace or quicker. Some people just can't run slow.
8:25 3k
14:30 5k
30:20 10k
85-105 mpw
6:30-6:50/mi. Should be slower. Recovery days ought to be just that - recovery days.
100mile - 16 hours.
15min/mile - 20min/mile pace
My PRs
800 - 2:06
1600 - 4:46
3200 - 10:41
3mi XC - 16:56
And my easy pace is around 7:30-7:45 if I'm really taking it easy. On normal road run days it's more like 7-7:10
Bests:
Low 3:40's
Low 14:00's
6:00 pace felt pretty easy then, but I'm sure I wasn't recovering like I should.
Currently (guessing)
Mid-high 3:40's
Mid 14:00's
I go about 6:30-6:45 when I'm tight on time to squeeze an extra mile or so into a fixed window, but I go slower when I can. If I'm really trying to recover, I'll go 7:30 or 8:00 pace.
1500: 3:55
5000: 14:51
Easy pace: 2 workouts a week, and therefore 2 recovery runs a week for at least 45 minutes 7:30 -> 8:00 pace. If I feel good and go longer, I usually drop the pace down a bit.