How fast should I run recovery runs/MPW

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You have a coach, why don't you ask him or her?

For a 17:05 guy 6:30 pace is too fast. Unless you are in a base phase where you are doing nothing but distance, your pace should be closer to 7:30 but ALWAYS go by feel.

Are these recovery runs or easy runs?

If you're recovering from a workout or race, start off easy and keep it easy. The goal is recovery.

But for easy runs/long runs, especially in the off season, there's nothing wrong with going by feel. If you're feeling fresh and the pace gets faster without straining, great. That's a good offseason workout, something like a low key tempo run. If you're feeling fine the next day, you didn't overdo it. If you're a little sore, just keep the pace easy the next day.

Raise the mileage, run easy, let the pace come to you. Listen to your body and you'll be fine.

Are you confusing recovery runs with easy runs.

Easy runs are better described as steady runs.

Recovery runs should be done more slowly. No speed is too slow in my opinion.

Mr.Brightside wrote:

Also- I'm looking to run the 3200/1600 in track, but mostly 3200. I want to increase mileage, because i think it helps with the mental side of running, but i also think that it can lead to burning out and getting injured, especially when you combine high mileage and fast recovery runs. What do you guys think i should do? Any thoughts are appreciated

Increasing mileage helps with the physical side of running and does not lead to burning out or getting injured.

Disagree

Wifey wrote:

Disagree

+1 I also disagree. Increasing mileage too fast or running the mileage too fast can absolutely cause injury.

Run by feel.

Recovery runs should be run at a pace that allows you to recover, run as slow as needed.

Mileage does not cause you or anyone to burnout. Build up your mileage year to year to whatever you can handle to train properly.

Often you have to force yourself to slow down. Just today I was on a recovery run and doing some 8 to 8:10's (I'm just a little bit slower than you in the 5k). Towards the end of the run my legs were really loosening up and I easily could have let the pace drop. But I didn't. I consciously held back. I was even thinking at the time, huh, this is a little boring. But them's the breaks. Sometimes you need slow and boring to go fast later.