I'm in ~16:30 5K shape and ~78 Half shape, running 60 MPW and training for a half and 10K. I normally do workouts Tuesday and Thursday, a long run Saturday, tempos every other Sunday and recovery runs other days. My average pace for recovery/ distance runs is ~6:45. How much slower should they be? I haven't run a mile over 7 pace in months and I'm running significantly better than I ever have. 21, Male.
For easy runs you should be doing 6:30 to 7:30, and for recovery over 7:30.
How long are the long runs. Big difference between doing 10-12 miles at 6:45 pace and 18-22 miles.
Really? Over 7:30 for recovery runs? At that pace my stride is totally different.
Last long run was 15 (6:37 pace) I'm probably going to go a little longer but not much.
If you're going faster, it's a general endurance run and not really recovery.
Dusty____________ wrote:
Really? Over 7:30 for recovery runs? At that pace my stride is totally different.
Last long run was 15 (6:37 pace) I'm probably going to go a little longer but not much.
Sounds like you are not running hard enough on your workout days.
Why do you combine recovery pace and long run pace? Are you running both of these at the same pace or am I reading your post incorrectly?
I probably should have said easy run instead of recovery, I kind of see them the same. And yes, they're both mid-to-high 6s depending on how I feel.
And I probably should be doing faster/ longer workouts but when I do them they definitely feel hard enough.
OK, I got you. Long runs and easy runs mid-to-high 6s should be fine. Recovery is slower than that and that's what I mean when I say 7:30 or slower.
it sounds like you do the majority of your running between 5:15-6:45 pace. that is too little variety.
When I was competitive in college (14:21 5k) I had some days when I was running 2-3 miles at 4:00-4:15 pace, and others where I would run 10 miles at 7:45 pace. Both were necessary to get me where I got.
Your recovery pace should be slower than your easy/long pace.
Yeah huh wrote:
When I was competitive in college (14:21 5k) I had some days when I was running 2-3 miles at 4:00-4:15 pace,
Would it be safe to say you underperformed slightly in the 5k? I mean you were running 8:00-8:30/ 12:00-12:45, 2-3 milers as your training!!
Look at me pls wrote:
Yeah huh wrote:When I was competitive in college (14:21 5k) I had some days when I was running 2-3 miles at 4:00-4:15 pace,
Would it be safe to say you underperformed slightly in the 5k? I mean you were running 8:00-8:30/ 12:00-12:45, 2-3 milers as your training!!
He never said he was competitive at math, just "in college"
MrMath wrote:
Look at me pls wrote:Would it be safe to say you underperformed slightly in the 5k? I mean you were running 8:00-8:30/ 12:00-12:45, 2-3 milers as your training!!
He never said he was competitive at math, just "in college"
He was talking about variety in training paces. When he says 2-3 miles at 4-4:15 that means workouts that added up to 2-3 miles, not consecutive miles.
As for the OPs question, I'm more of a marathon runner but your paces seem fast, but you should do what's comfortable for you. My easy runs are 6:50-7:10 pace and recovery is 7:40-8.
Then again this is for marathon running so I treat my runs as % of MP, I would train differently for a 5k, but in this case my MP is basically = your 5k pace so I would expect something similar (although you are doing shorter workouts and therefore won't have as much fatigue built up).
I did 7 miles yesterday at 7:30 pace and hated it the whole time. However, this is the least sore I've felt outside of tapers in a long time. Seems good for my workout this evening.
Thanks for helping to convince me and pointing out the difference between recovery and easy.