if my easy run pace is 6 min/mile, what is my 5k PR?

18:36

12:37

my experience is that E-pace is around 2 minutes per mile slower than 5k pace. so, if you are truly running Easy at 6:00 pace you should be running 5k in around 12:25.

assuming you are not Daniel Komen, it is unlikely that 6:00 is your true E-pace. think about it, can you run 10 miles in 60:00 while maintaining a conversation with your friend? if you could, you would be racing 10 miles in 50:00 or less. if not, then 6:00 is not your E-pace. simple.

at E-pace you should be able to talk to your running buddy, it isn't just that you find it easy to run at that pace, it must also be easy on you, on your body, and determining the difference is what coaches are for.

Cheers.

literal answer wrote:

18:36

Maybe not this slow, but probably not great either. I always chukle when high school and college kids try to be tough and run their easy days as fast as possible. There were several guys on my college team who said you were a p*ssy if you ever ran slower than 6:30 pace. They never broke 27 for 8K XC or 16 for 5K track. And their 10K times were even more abysmal.

15:17

If that's your actual easy pace, then probably sub 14:30 for sure. Probably closer to sub 14

14:10-14:25.

The only people who find 6 min pace easy are world class runners. So you are looking at a 5K pr of at least 13:30, probably much faster.

6minuser wrote:

Assume that it is not a troller`s post and 6 min/mile is really easy, what 5k PR should i be running at?

As someone who did all his "easy" runs at 6min pace in college, in retrospect I'd say that this is backwards. Race pace should dictate easy pace not the other way around.

Most people unconsciously "lie" about their easy run pace. They claim the run feels easy, but physiologically they are higher up the vo2 max ladder than they should be.

If your easy pace is truly 6:00, then you can race 5K in about 14:20.

6minuser wrote:

Assume that it is not a troller`s post and 6 min/mile is really easy, what 5k PR should i be running at?

It's a troller post.

1/10 for the fair amount of answers.

There is no correlation between easy run pace and race paces. I know guys who run low-6s every run and can't break 16:30 let alone 16:00. I know others who run 7:30s most days and run low-15s.

Don't be an easy run hero and be tired all the time.

I'd guess that OP runs about 15:40s if he is doing his runs at 6min pace but needs to ask about it on letsrun

Will depend a little on type of runner you are. For giant endurance guys, perhaps somewhere around lower 14' range, for much more FRC/anaerobic guys, probably closer to 13 mid. Looking at half marathon ability is a better way to go, and for that it needs to be somewhere around 65' or so for 6 flat pace to truly be "easy".

Dang I'm running my easy pace like 90 secs too slow then....

Kipchoge does all warm-downs at 9 min per mile, and easy running means very easy running. The idea is simple: you can't reach goals and do high quality speed/endurance workouts without adequate rest and muscle recovery. There is no benefit to running faster when you're supposed to be recovering and regenerating. All you are doing is taking away from your quality workouts.

Best running advice I've ever heard: most people run too slow on their fast days, and too fast on their slow days.

There IS a correlation between easy runs and 5K pace. The question is, how great is the correlation? And of course it will be different for different runners and training styles.

Here's why: A fairly tight correlation can be drawn between 1 mile race pace and 5K race pace. The same goes for 10K race pace and 5K race pace. The correlation gets weaker when you try to make it between half-marathon pace and 5K pace, or between marathon pace and 5K pace. The farther you deviate from 5K effort itself, the worse the correlation's predictive value. But there's still a reasonably good correlation, which is why those equivalent-time calculators often work quite well.

Once you go from marathon race pace to easy run pace, the correlation gets weaker still. But it exists, and it can be fairly robust.

I'd guess that for many runners, their 5K race pace/mile = easy run pace/1.3. Hence, our 6:00 guy can run a 5K at 6:00/1.3 = 4:36/mile, which is about 14:20.

Try the 1.3 conversion for yourself, and let us know how it works. Thanks.

The only correct answer! 13:30 at 5 k if the 6min mile pace is easy. With me as the coach it`s 100% for sure you reach

that time......