what is your 5k PR and average easy run pace?

15:42, 7:10-8:15

14:07

6:45

In the day, sub 15:20 and low 7s

30 years later sub 17:20 and 7:50 to 8:30.

14:50

post-workout days i usually do 60min that progresses like:

30min slow as h*ll (probably 8:00+ pace)

15min alternating slow as h*ll w/6-8 strides to loosen up

15min working down to 6-6:30 pace to finish (slower if i am not feeling up)

no way the average for the run is below 7:30 pace.

Rosie R. wrote:

Almost everyone on this thread is running too hard on their easy days.

That is impossible to say. "Easy" is dependent on feel, not some time formula. Many people would say my 6:45-6:50 avg on easy days is too fast for my PRs. However, it feels comfortable and I have never been injured in 6+ years of moderately high mileage. To each their own.

Slowpuke wrote:

23:55

Easy runs at 8:40+/-

My 5k PR from last year was 21:0x when I was 45 and my easy runs were 8:30.

162430 wrote:

Rosie R. wrote:

Almost everyone on this thread is running too hard on their easy days.

That is impossible to say. "Easy" is dependent on feel, not some time formula. Many people would say my 6:45-6:50 avg on easy days is too fast for my PRs. However, it feels comfortable and I have never been injured in 6+ years of moderately high mileage. To each their own.

While I'm not going to pick sides on this debate the logical argument to counter that is that you wouldn't be reaching your full potential because of running easy days too hard.

Obviously it isn't that simple as there are many variables that go into pace.

15:58

hover around 7:00/mile

162430 wrote:

Rosie R. wrote:

Almost everyone on this thread is running too hard on their easy days.

That is impossible to say. "Easy" is dependent on feel, not some time formula. Many people would say my 6:45-6:50 avg on easy days is too fast for my PRs. However, it feels comfortable and I have never been injured in 6+ years of moderately high mileage. To each their own.

While I'm not going to pick sides on this debate the logical argument to couc of running easy days too hard.

Obviously it isn't that simple as there are many variables that go into pace.

The pace that felt "easy" to me when I was running 21+ minute 5Ks when I first started is still the same pace that feels "easy" to me running 18:40. There's basically no difference in effort between 8:00 pace running and going for a walk, but going for a walk takes a hell of a lot longer.

The only exceptions are when I'm warming up/cooling down before and after workouts, and when I double after a hard morning workout. Then I'll need to go a bit slower.

Rosie R. wrote:

Almost everyone on this thread is running too hard on their easy days.

You will usually see a direct correlation between 5k PR and pace of your mileage.

As you slowly gain better aerobic capacity, you can and SHOULD run slightly faster..... Unless you like remaining stagnant in your progression.

The rate of the progression depends on many factors.... Primarily recovery and only the athlete can know how they feel. But a good coach can probe and explore the edge of this and guide accordingly.

I like my 14:00 guys in college going 6:00-6:30, however at this pace they have a heart rate around 60-65% max.

Marathon at 4:4x / mile (faster than every 5k pace here). Easy pace of 7;30 to 8:00. You guys are idiots.

PR: 19:17

Easy pace 8:30-9:00. Although it's even slower now I'm using a heart rate monitor.

14:56

6:45-7:15

I agree that most runners are running too fast but I think most of it depends on your mileage and physical makeup. I'm a 15:20 guy three years into running and run 7-7:40 on my normal runs which are 10-12 miles straight or 12-14 miles in doubles. but I run with a guy who has been running 8+ years with the same pr except he runs much lower volume than me and does his runs at 6:30-7:00 pace because he isn't able to run slower. 8 minute pace causes pain in his legs whereas I love to trot the first mile at 8 minute pace.

My friend has an enormous stride while I have a shuffle type of stride. We are very different runners with different training and the same prs.

I've had people tell me that no 15:30 guy should be running 8 minute pace and also people say you can't run slow enough on your easy day. I disagree with both. I can't run 8 minute pace for a whole 12 miles as a single recovery run but if I double on my recovery I can run 7 miles at 8 minute pace in the morning and 7 miles at 7 minute pace in the evening....

5k at 12:53 (faster than every American here). Easy pace? I never run easy. You guys are idiots.

17:56 and 7:15-30 depending on what I feel is easy that day

19:53

8:30

I've never realised how crap most of the runners on here actually are. I thought it was loaded with sub 14 college guys, not unbelievable numbers of hobbyjoggers. I'm only a 15:30 guy, but in comparison to some on here I'm basically Haile G...