Wejo:
College: Did all his easy runs in college no slower than 6:30 pace and only ran 29:49 for 10k
Post college: Started to actually do easy runs easy, closer to a 8 minute pace and ended up running a 28:06 10k
To quote Wejo:
In college I swore I ran everything under 6:30 or better, I ran 30:19 for 10k.
Now I say I run 7 minute pace but in reality it's probably slower and much much slower in the morning (ask my roommate who is a 16:30 5ker) (maybe 7:30, who knows, I run for time not distance) , I run 28:06.
But I probably run twice as much as most of you. The key to running fast is relaxation, I definitely learn that with my easy runs. And if I feel good, I might run quicker on some runs or at the end of runs (but it will be the same effort) but I never worry about the pace of my easy runs and don't like running with most people in Flagstaff cause they'll try and run too fast.
The pace of your easy runs isn't going to make you a better runner. Focus first on your workouts and doing more mileage. More mileage at an easy pace won't lead to as much injury I believe.
http://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/
http://www.letsrun.com/forum/flat_read.php?thread=152890