Salazar claims Farah & Rupp run 5:30 pace on easy days - true or false?

It's true and it's not psyching out opponents at all since they all run that fast as well

divide it by their 5k pace and multiply it by you 5k pace and you will see how easy it feels to them

5:30 pace?

I'd run 4:50 pace on my easy runs.

salazar has said he recommends easy days to be 90 seconds/mile slower than 5k race pace.

If those two are 12:50 guys for argument's sake (4:08 pace), then easy days would be 5:38.

So I believe alsal.

and to think i was proud of my 8.8mi "tempo run" under 6:00min/mi...

I ran right around 5:00 pace for 5k send often trained easily at a 6:40-40 pace.

On those 40 minute miles are you using your walker?

Easy or recovery? Big difference.

Running is a science wrote:

Easy or recovery? Big difference.

Only if you make it so.

run2lkn wrote:

In the April edition of Running Times, Alberto Salazar claimed that he has Farah and Rupp running 5:30 on easy / recovery days. Are they really or is Salazar just trying to psych out opponents?

I would be more likely to believe "as fast as" 5:30 pace as opposed to "average of" 5:30 pace. Between 5:30-6:00 would be about right as a percentage of their 5k PRs, relative to what most other runners might do.

Not that hard to figure out wrote:

It's true and it's not psyching out opponents at all since they all run that fast as well

divide it by their 5k pace and multiply it by you 5k pace and you will see how easy it feels to them

I thought that sounded fast, but like you said, when you crunch the numbers it sounds about right.

At 5:30 per mile, Galen and Mo are running about 33% slower than their 5k race pace.

If I'm your average hobby jogger and my 5k race pace is 6:00-6:05, that would be an easy day pace of about 8:00/mile. Very do-able.

i kinda like running wrote:

If I'm your average hobby jogger and my 5k race pace is 6:00-6:05, that would be an easy day pace of about 8:00/mile. Very do-able.

Average hobby joggers in your world have a pretty narrow range of paces.

Yes, it's true, and no, it's nothing out of the ordinary for guys at their level.

Here's the original thread that covered it before some jackass tried to hijack it with circular nonsense.

http://www.letsrun.com/forum/flat_read.php?thread=5052022&page=0

themanontherun wrote:

run2lkn wrote:

In the April edition of Running Times, Alberto Salazar claimed that he has Farah and Rupp running 5:30 on easy / recovery days. Are they really or is Salazar just trying to psych out opponents?

I would be more likely to believe "as fast as" 5:30 pace as opposed to "average of" 5:30 pace. Between 5:30-6:00 would be about right as a percentage of their 5k PRs, relative to what most other runners might do.

I think this is what he means. Salazar says in the interview that they don't start straight out at that pace but build up to it.

Working it out for me on a 5k + 90s I'd be about 7 minute miling right now which seems a touch fast but then I'm not running for a living and need to be actually able to do some work during the dya (or post on letsrun).

This sounds about right for an easy day for these two.[quote]

themanontherun wrote:

I would be more likely to believe "as fast as" 5:30 pace as opposed to "average of" 5:30 pace. Between 5:30-6:00 would be about right as a percentage of their 5k PRs, relative to what most other runners might do.

Believe what you want, you are incorrect.

Salazar actually said,“they shouldn’t be running more than 1:30 per mile slower than what they do in a 5k race.”

That -1:30 would be 5:40 pace, which would be very easy for Galen-Mo.

I remember that Rob de Castella used to run his first mile at like 9 minute pace and then drop it down pretty quickly from there on easy days with most miles in the 5:45 range. Kenyans that I see at races also tend to start very slow in warm-up but pick it up. Like you Malmo, I agree that most of Galen and Mo's easy miles are in the 5:30 to 5:40 range. Slower than that and they won't get much aerobic stimulus. My point is that they may warm-up into it but quite quickly.

malmo wrote:

themanontherun wrote:

I would be more likely to believe "as fast as" 5:30 pace as opposed to "average of" 5:30 pace. Between 5:30-6:00 would be about right as a percentage of their 5k PRs, relative to what most other runners might do.

Believe what you want, you are incorrect.

Salazar actually said,“they shouldn’t be running more than 1:30 per mile slower than what they do in a 5k race.”

That -1:30 would be 5:40 pace, which would be very easy for Galen-Mo.

i kinda like running wrote:

...

If I'm your average hobby jogger and my 5k race pace is 6:00-6:05, that would be an easy day pace of about 8:00/mile. Very do-able.

The 'average hobby jogger' doesn't run a 5k race pace anywhere NEAR 6:00-6:05 /mile. Try 8-9 mins/mile.

On letsrun a hobbyjogger is an 18:00 guy.

Yes but you have to realize that have amazing recovery equipment available to them. From cryogenic chambers to whatever legal supplements they take, they are able to fully recover between workouts while your average runner this would eventually just burn them out