Like Really Bro wrote:
xcskier66 wrote:
Hi,
I would like to point out that the "easy" pace you sight is what the world greatest marathoner runs his easy runs at.
That is right, Kipchoge does his easy afternoon runs at 40 min/10 k pace or about 6:30 pace.
http://www.sweatelite.co/eliud-kipchoge-full-training-log-leading-marathon-world-record-attempt/Remember, Kipchose is capable of running 26.2 miles at 4:40 pace. He's a an absolute beast and you are not as fast as him. Don't try to replicate his training; us mortals simply cannot.
If I were you, I would dramatically slow down your easy runs. You will hate it. Most runners hate running their easy pace at an actual easy pace.
You will get faster though by running longer (time wise) on your easy days and at a slower pace.
Try adding 3 min/mile to your 5K race pace as a start. Or get a heard rate monitor and run a 70-75% of your max heard rate.
This is just so stupid. Kipchoge is running 100+ miles a week and is training for a 26.2 mile race that takes over 2 hours to complete. OP is training for a 3 mile race that takes 15 minutes. Tons and tons of athletes training for the 5k do their easy runs 5:50-6:10 pace. In fact,
1500m - 10,000m elites that don't train fast on their easy days are the exception, not the norm.
If you are tired, just take a recovery day and run 7:40 pace. I do most my easy runs @ 6:40-6:55, but sometimes you just need to take it easy for a couple days. I usually have to do 1 or 2 runs a week slower.
Noureddine Morceli did his easy runs often at a 10 minute pace.