What is good recovery/easy run pace for hs girl with 5:00 / 10:50 and 17:22 (5k xc) PRs ?
What is good recovery/easy run pace for hs girl with 5:00 / 10:50 and 17:22 (5k xc) PRs ?
What ever feels easy to you. Some days this will be a nice steady pace other days this will be slow AF jogging. Just listen to your body.
Zero pace. They shouldn't be sucking up funding they should be learning how to cook from their momma's.
If that 10:50 is a deuce/3200 time and not a 3k, then you want to aim for 8:20.
Most high school girls run their easy runs way too fast. Waiting for the OP to come back and tell us she runs them at 6:40 pace.
Girls and women run easy runs too fast. Men go 2 minutes slower than race pace but women go less than a minute from pace.
Depends whether or not she got wood from her bf the night before.
No faster than 6:55
No slower than 8:55
If it's a 5 miler over flat terrain it might look something like:
Mile 1 - 8:55
Mile 2 - 7:55
Mile 3 - 7:25
Mile 4 - 6:55
Mile 5 - 7:25
Generally you want to see a gradual progression, with the last mile or two tailing off slightly. Don't aim to hit 6:55, only use that as a governor that you don't push beyond.