do i go to fast on easy days?

Forgot to mention prs:

5k 15:30

2mile 9:25

1mile 4:20

800 1:58

Way too fast on Sunday thru Thursday.

But why if i feel fine? Sorry i just feel if ive been doing it and had success why change now? Will it help

In my opinion, you are actually doing OK on pacing - I would say you are going a little too fast though. Back it off a touch to reduce injury risk. A good resource for guessing what pace is right for you is runsmartproject.com - just put in the the time that you can currently run (PRs from 6 months ago are relatively meaningless). It is based on the methods of Jack Daniels (check out "Daniels Running Formula" for more info). Another warning - those paces do not account for hills or wind - so if your PR is from a still day on a track, you should back the paces off a bit if running on hills or grass or anything that will slow you down.

From the 15:30 5k, your easy/long run pace should be somewhere in the 6:30-6:50 range. If 6:30 feels right, do it. 6:20 is stretching it a little.

Another warning - I have found that the website is better when using times from long races, 5K and up. Take whatever it gives you for the 2 mile with a grain of salt, and from the mile and 800 many grains of salt. Those times are best used only for the interval paces (if you want to use them at all).

Obviously this is not the bible - also trust your coach and how you feel. Your coach may have a philosophy that requires different paces than these.

Back when I ran easy days similar to yours my PRs were 4:05 (mile), 8:32 (2mile), under 14 for 5000m, and under 29 for 10k. You are not close to that by a long shot.

This makes me think the quality of your "hard" workout days is exceptionally weak. I suggest running your workout days harder and recover on your easy days.

Is it Ramadan?

Okay sounds good i will give it a go. If i run slower on these days is there any way i would be getting slower in my race times? Because i only run 50-60 mpw.

Sorry i dont have coach and am only in hs.

You paces are basically fine. I agree maybe a touch too fast. And if you run your workouts harder, it should not affect your race times.

If you are sedentary, except for your training, you can get away with more/faster training than if you are say waiting tables every evening.

You certainly don't need to consider increasing your easy day pace until you break 14:30.

We need to know more about your workouts.

Repeat 5:10 miles, with short rest, don't sound like threshold work for a 15:30 5000m track guy.

You only have one easy day. My first "change" would be to make Monday 4 miles at 6:30 pace and add 2 miles to your warmups on both Tuesday and Thursday.

I ran that 5k time on hs cross course not track

NOP does their easy days about 1:30/mi slower than 5k pace, so you're right there. If it feels fine, go with it. If you ever feel like you're going too fast, strap on a HR monitor. Regular runs do 150 bpm and easy/recovery do 140 bpm or less.

OK, 15:30 XC but does everyone on your team have their PR on the same fast "5k" XC course?

Your mile is better than your 2 mile. Your XC is almost as good as your 2 mile depending on course difficulty but not as good as your mile.

Do you have a 400 time? Do you think of yourself as a long or middle distance runner?

It was the state course and my mile time isnt as impressive as my 2mile. Also im a distance. Fastest 400 is 53

runsmartproject.com

Above says that a 4:20 mile is equivalent to a 9:16 2 mile. The calculator I use says 9:12.

You may be able to beat more guys in HS races with a 9:25 than a 4:20 but if you keep running your 2 mile will trend down to 9:12 even if your mile never gets any better.

Im not sure if you are an actual runner but ask anyone who has actually ran faster or as fast as me and ask them. Running calculators? Lol

Thanks for the info. Good calculator. I found the equivalent and training times to be right on for my most recent 3k result. Maybe because I am more distance oriented as I ran the same time nick symmonds did a couple weeks ago and don't see him moving up to those times yet he crushes me anything under 3k

&%*lkjfd30479, and %&qwer tooosloww 2 mile is way better than his 1 mile remember he has to carry that double the distance and if he can run a sub 9:30 two mile then he definitely will be able to run sub 15 or low 15 minutes for a 5k on the track. Stop worrying about running calculators they are inaccurate and mean nothing when it comes to running.

Long run pace should feel almost too easy. I'd say 6:50-7:00. But everyone responds differently to different stimuli. I would suggest cooling it on your easy/long/recovery runs and tone it up in your workouts. With my exp., how fast you can go on an easy day means almost NOTHING to your potential. I knew someone who always ran 6 miles in around 6:20-6:30/mile but their 5k PR was barely under 18.