Current hs freshmen, I have a coach that really doesn't know anything just says go out and run, PR 5k is 16:47 and 1600 4:38 800 2:06
I do about 35 miles a weak, but my issue is I do all my runs at about 6:30 , but I want to start to do longer runs so I can get my time down to 16:00 , any advice on how to do easier days and then hard days. You experts are essentially my coaches, thanks so much
So you want advice about how to slow down?
first learn to spell week it is not weak. Just kidding. I am a HS coach and I tell my kids on distance days to run at a pace that you can talk and keep a conversation going. If you can't then you are going too fast. I also preach to slowly pick up the pace throughout the run and finish fast. On speed days if you can carry on a conversation then you are going too slow.
run trails. don't touch the track. avoid roads. run hills.
The talking while running thing mentioned above is good advice. Find folks to run with that you can chat with while you run. Or find someone that is slower than you and run their pace.
I would keep in mind that a 16.00 5k demands ~2.37-2.42 1k ability (it depends). Add slower morning/evening runs, and run easy mileage 1-2 days after a hard/medium day.
There is nothing wrong with doing all your running at 6:30 pace and upping the distance of your runs. What you need to do is pick 2 days a week you want to run easier. On those days, run for 3 minutes at 6:30 pace and walk for 1:00. If you can't get yourself to walk, turn around and run backwards slowly for the 1:00 breaks.
The two easy days will pay off and allow the 5 other days to get longer without getting slower.
Don't follow the @above's advice about walking. In no absolute way, shape, or form is walking for a minute or any amount of time after running 3 minutes at 6:30 pace a good idea as it will not do jack except allow you to enjoy nature.
Gallowalking. Keep up. I'm going to try and Gallowalk a sub 16 minute 5K this weekend.