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

14:54

Probably 8:30-8:45 pace most days? Really anywhere between 7:30 and 9:30 pace.

All you foo's be runnin' way too fast.

xenonscreams wrote:

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.

Classic letsrun.

I am trying to hold back during distance days. But when I go too slow, my legs feel more tired in a different way from the extra pounding.

5K: 16:02

Easy runs: 6:50-7:10

The point of the easy run is to run at about 75%-80% of your HR Max to train your aerobic energy system

really? ... wrote:

14:54

Probably 8:30-8:45 pace most days? Really anywhere between 7:30 and 9:30 pace.

All you foo's be runnin' way too fast.

Maybe you'd run under 14 like a real man if you stopped running easy days at the same pace as middle school girls.

14:59 and 7:15-8:00.

5K PR - 20:18

Easy pace - 6:45's

That's precisely the result of rigid programs and pace calculators. People end up running easy too hard and hard not hard enough. Feel it and ditch the watch.

Chickin fried chickin wrote:

5K PR - 20:18

Easy pace - 6:45's

Is this a joke, a typo, or a glaring case of terrible training?

Mr Fixit wrote:

xenonscreams wrote:

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.

Classic letsrun.

Even better when you know it's an 18:40 runner who said it.

5k PR- 15:29

Mileage per week- 43

Easy runs- 7:05-7:29

Recovery runs- 7:35-7:45 most of the time, but sometimes even slower (recovery runs are only meant to recovery, easy runs are different)

Tempo runs- 5:34-5:39 (don't turn tempo runs into races, just give the body and different feel and push your system to comfortable hard feeling)

Lactate Threshold Test Runs (or steady state runs)- 7 miles to 9 miles at 5:45-6:15 pace depending on how you feel (and notch down throughout the season to improve lactate levels and shift your lactate curve)

Long runs- alternative easy/medium long runs every week, so one week around 7:15-7:25, the other 6:10-6:35, my long run is 9-11 miles

14:09

probably average between 6:45-7:00, don't really wear a watch.

glad u r not my coach wrote:

i'd rather see progression in my workouts and race performances than the pace on my easy days.

haha, classic.

You should see both as your fitness improves, which is something Alberto Salazar has said.

"People run too slow on their easy days" was the jist of it.

See: NXN 2012 videos on Runnerspace.com & Common Sense et al, 2014.

if the purpose if the run is recover, then run slow. gets blood flow/repair factors to damaged muscles just as well as some intermediate pace that is ~1-2min faster (but still ~1-2min slower than RP). makes no sense to run some intermediate pace that 1) has no specificity in terms of how fast you are looking to race, and 2) leaves you unrecovered/tired for your next quality workout.

There is no such thing as a recovery run.

You do not recover from running.

Recovery occurs when you're not running. When you're running, you're training.

5k 14:57

Recovery 7:30

Mr Fixit wrote:

xenonscreams wrote:

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.

Classic letsrun.

I was wondering if someone was going to call that out. Wow!

Ooops wrote:

Mr Fixit wrote:

Classic letsrun.

I was wondering if someone was going to call that out. Wow!

It's true for me. It might be true for someone faster at 7:00 pace, or someone slower at 9:00 pace.

But if someone asked which sounded easier, a two hour walk or a two hour run at 8:00 pace, I'd probably say both would take about the same effort, but the walk would be more boring and I wouldn't go as far, so I'd rather take the run. When I get over my easy pace, it doesn't really feel any easier at 8:30 or 9:00 or 9:30 or 10:00, my form just gets more and more awkward as I struggle to run slower.

This is just in response to the "easy runs too fast" stuff. It's an effort. An easy effort, where you can chat and feel like you could pretty much keep running for hours and hours and hours. If you try to run your easy runs at a certain pace (whether that means slowing down or speeding up), my opinion is that you're overthinking it.

Now sometimes when I get together with a group of girls we start talking about racing or something equally exciting and pick up the pace to 7:15, 7:00. For me, that's way too fast for an easy run, and that's when I have to say something. But I can feel it, because it doesn't feel super easy anymore.

Rosie R. wrote:

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

Um...unless you listen to Daniels?

My 5k is 16:58. ==> VDOT of 60. So Daniels tables call for 7:22 as E pace. (My easy runs usually progress 7:35-->7:20)

5k 17:15

Easy: varies, usually between 7:30-8:00, but sometimes about 7:15 if feeling good.

Tempo: about 5:55-6:00 if feeling good, 6:05-6:10 if feeling bad