65 percent MHR wrote:
Surprised people were saying Daniels' easy pace is too hard for them. I find it to be a tad on the slow side when compared to my heart rate.
The VDOT calculator is certainly over-optimistic when predicting longer race performances, but it's accurate for most people's workout paces, and easy run pace is no exception. The calculator has a 16:00 5k runner's easy pace as 6:42-7:07. That is entirely reasonable. If you can run a 16:00 5k, a 6:42/mi easy run on a comparable course should feel just fine. 7:07 should almost feel like a joke. If none of that is the case for you, something's wrong with the training. You might be working too hard in your quality sessions. Very few quality sessions should leave you exhausted. Leave those kinds of efforts for races.
If you run within the range of the VDOT easy pace, you should recover the same as if you had slogged it at a minute per mile slower. You should literally feel the exact same the next day. And you will. That's what your fitness does for you.
What would this come out to for Kipchoge? He runs significantly slower than his Daniels' easy pace on his easy/recovery days.
5:22-5:42 on a course similar to Berlin. But if I'm not mistaken, Kipchoge trains at altitude and on various terrains and hills. Berlin's fast.
Not coincidentally, Salazar has his athletes run around Daniels' easy pace. Farah and Rupp did many easy runs at ~5:30-5:40/mi.
Once you're that elite, you know what works for you. I wouldn't sit there telling Kipchoge he runs too slow on easy days even if he did. Fact is, Kipchoge does a lot of quality. The elites are in a class of their own and general training plans might not be applicable for some of them. For the general running community, though, people run too slow on easy days.
Honestly though, if you're in your 20s and your HR is sitting in the 130s for the entirety of an easy run, it's simply too easy unless your legs are just absolutely trashed. You might as well take a nap. The exception is if you're one of those rare individuals with a relatively low max HR.
You are not considering total volume.
I know sub 29 college guys running 7:30 pace - (probably due to running 90 miles per week)- are they wasting their time too, or do you give them a pass like Kipchoge?
Most of them would likely benefit from running faster. That's more demand, though, so the question is whether they could still run 90 mpw. Over time, I'd bet they could, and they'd see their fitness improve.
If I had to coach them, I'd make them start running their base mileage faster during off-season and then play it more by ear in-season. But 7:30 is just too slow.
I was exaggerating by saying "they might as well nap," but I'm not when I say they would see greater benefits from faster easy running at the same volume, assuming they could do it without injury (and again, I'm sure most of them could).