So I plan on doing my normal 8-10 mile cross country training runs at 8:30/mi pace. Is this too slow for for someone trying to break 18 minutes in the 5k?
So I plan on doing my normal 8-10 mile cross country training runs at 8:30/mi pace. Is this too slow for for someone trying to break 18 minutes in the 5k?
if you can run 18, you should be doing your runs under 8 min pace
8 mile- 7:40 pace
10 mile 7:50 pace
hope it helped
That's fine. Go faster if you feel good. But don't push it. The most important is to be fresh for the workouts.
Good base pace.
hoyeh wrote:
So I plan on doing my normal 8-10 mile cross country training runs at 8:30/mi pace. Is this too slow for for someone trying to break 18 minutes in the 5k?
It really depends on the person as well as other factors like...mileage.
I'm more of a 16min 5k guy and run a lot of my mileage at 8-8.30.
You don't really need to push your easy run days. 8:00 pace is fine, I'm a ~16:10 guy and I run that all the time. In my experience, going faster than that just makes you feel sluggish and tired for workout days.
So many posters have said to keep it easy so that he can still have good workouts. He never said anything about workouts. For all we know his summer conditioning may consist of just solid distance runs. In that case, yes, these runs are too slow.
It might help to know what grade you are and how many years yoi have been running. My coach tells us it literally doesn't matter what pace we run our one longest run of the week in. I think that's good advice. Having said that I know that me and my varsity teammates don't ever run anywhere close to 8 min miles. I don't think I have since 9th grade when I first broke 18. I think 7:40-7:50 pace for 8-10 mile runs are good. But if you can't easily carry a conversation at that pace then slow down and do like my coach says, " any pace is fine for your one LSD (long slow distance) run of the week."
It might help to know what grade you are and how many years yoi have been running. My coach tells us it literally doesn't matter what pace we run our one longest run of the week in. I think that's good advice. Having said that I know that me and my varsity teammates don't ever run anywhere close to 8 min miles. I don't think I have since 9th grade when I first broke 18. I think 7:40-7:50 pace for 8-10 mile runs are good. But if you can't easily carry a conversation at that pace then slow down and do like my coach says, " any pace is fine for your one LSD (long slow distance) run of the week."
Thank you all so much! This is very helpful. It's good to know that milage doesn't have to be fast to be effective! I'm in 10th grade and have been running seriously for about 2 years. I feel very sluggish during workouts when running my longer runs at a pace < 7:50, and injuries always follow. And yes, I do plan on doing 2 hard workouts a week.