What min/mile pace would u suggest for a incoming junior coming off of a 4:35/10:00 (1600/3200) track season? This would be for his summer distance runs, trying to build aerobic base.
What min/mile pace would u suggest for a incoming junior coming off of a 4:35/10:00 (1600/3200) track season? This would be for his summer distance runs, trying to build aerobic base.
7.15-7.30 per Mile pace or just run what feels easy but not like jogging.
8:00 min pace or slower
Training.Sage wrote:
8:00 min pace or slower
Why so slow?
revsdvscsxs wrote:
Training.Sage wrote:8:00 min pace or slower
Why so slow?
It's easy, duh.
If you believe in Daniels' VDOT 6:19-7:21 per mile. Easy pace however should feel easy, like have a full-blown conversation and un forced feeling the entire run, those paces should be fine but feel fee to go slower too. Easy pace I supposed to be easy.
Sorry to be vague, but the answer is going to be: whatever pace feels easy for you. This will depend on your training history and changes (if you're planning on bumping up your mileage then be prepared to feel a bit more fatigued even on easy runs).
The important thing is to keep it easy (unless it's a workout with a race specific purpose). It's better to stay injury free than to get marginal gains but higher risk running uncomfortably fast every day.
All ^ IMHO but I suspect most people will agree with the bulk of this.
Try to run at a pace between 65-75 % of your max heart rate.
The Wizard
bump
Speculator Sam wrote:
If you believe in Daniels' VDOT 6:19-7:21 per mile. Easy pace however should feel easy, like have a full-blown conversation and un forced feeling the entire run, those paces should be fine but feel fee to go slower too. Easy pace I supposed to be easy.
I run 9:4x in the 3200 and rarely dip under 7:00/ mile on easy days. Maybe sometimes I'll run some 6:30-6:40 miles at the end of a long run, but only if I'm feeling good.
During your base phase if you feel lie running 6:20s go for it, same if you feel like running 7:40s. During your competition phase save it for the workouts and races, intentionally hold yourself back.
You're better of running an easy run @8:00/mile then running 3-4x1600 @4:50-5:00 the next day than you are running an easy run @6:20/mile then running 3-4x1600 5:10-5:20 the next day.
2 minutes slower than mile race pace should feel easy
5 min/mile, twice. Easy.
See, all you need to do is take the time and divide by the distance to get time/distance.
Hey-oh!!! I'm here all week.
Coach wrote:
2 minutes slower than mile race pace should feel easy
In my experience, 2m slower than mile pace is still too fast for easy runs. Unless you're a very slow miler.
7:10-7:55