What's your easy pace?
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2012-04-17 2:46 PM |
New user 66 Raleigh, NC | Subject: What's your easy pace? I've adapted somewhat in my run training, and I now complete almost all of my runs "easy" so I can run 4-6 times per week (depends on life for any given week). My non-official open 5K pace is ~21:30 for a 7min/mile average, and I typically try to run "easy" at an 8:30-8:45 mile to keep my HR down. I have a hard time keeping my pace that slow when I run outside, unfortunately, but that's another issue. I'm just curious, what is your race pace as compared to your easy pace? |
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2012-04-17 2:59 PM in reply to: #4156451 |
Expert 2098 Ontario Canada | Subject: RE: What's your easy pace? AT 58 I am not a bullet for sure, my easy distance 25K plus pace is right around 10:00 to 10:20 per mile, typical 10K pace is 9:30 but on a good day like today it was 9:08, I would love to see a sub 9:00 but just haven't quite made it yet 9:02 was my best this year over 10 K, my 5K time sucks right around 29 minutes, I have always struggled over the first 3 miles but on anything over 5k, I start to run negative splits usually and get stronger up to around 20K and then it flatens out and stays right around that 10:20 mark. definately not a sprinter or short distance runner at all. and I am a bit of an odd ball as well, I actually run a bit quicker on trails vs road ( get into it more) against the usual convention especially over 25K or greater distances Edited by RRH_88 2012-04-17 3:04 PM |
2012-04-17 2:59 PM in reply to: #4156451 |
Extreme Veteran 646 | Subject: RE: What's your easy pace? Mine's a pretty similar difference to yours, just different paces. I run a 5K/10K in a race between 7:30 and 7:45 miles, depending on course and length. My easy run pace (assuming I'm not on trails) is usually a 9:00 mile or thereabouts (sometimes slower if I'm cooling down from a harder run). I also find it takes much discipline to purposely run very easy, especially when I'm feeling good. I think I have this irrational fear that if I run slowly EVER, I'll get slower. But I'm working on that. |
2012-04-17 3:02 PM in reply to: #4156451 |
Veteran 247 Irvine | Subject: RE: What's your easy pace? "Easy pace" for me depends on the distance I'm running. My race times are: 5k - sub 19, 10k - sub 39, 1/2 Marathon - sub 1:25. So an easy 3-5 mile run is at about 7:30 pace, easy 10 miles is about 8 min pace. My long runs (2.5 hours) are about 8:30 pace. Personally, I'm rethinking "easy" as I think I'm not going easy enough. If your using a heart rate monitor and know your zones, easy should be low to middle of Zone 2. Going by feel, I've always heard that "easy" means you could easily carry on a conversation and feel like you could keep that pace for double the distance. Hope this helps. |
2012-04-17 3:15 PM in reply to: #4156451 |
Veteran 256 | Subject: RE: What's your easy pace? My 5K PR is 22:30 and my easy pace is about 9:30. Recovery pace is around 10 min/mile. Easy pace is supposed to be easy. I had Tinman as my Coach for a couple of years and the very first thing he did was slow me down on my every day (non-quality) runs. I was running consistent 8:30's to 8:45's day in and day out and he put the kibosh on that right quick. He told me I was fixin' to get injured or burned out. Long story short, I qualified for Boston and had PR's at every distance. Bill |
2012-04-17 3:17 PM in reply to: #4156451 |
Extreme Veteran 640 | Subject: RE: What's your easy pace? I've been very consistent with my running for about a year now. Run lots before then, but took a bit of a break before a year ago. During my marathon training cycle last year my LSD pace was about 9:45/mile. That was with cooler temps. Sunday I went out for a 10-mile long run (no full marathon for me this year) and my "easy" pace was 8:40/mile, even in 85 degree temps. That to me showed huge progress. Can't tell if it's the consistent running that's done that or the addition of the swim/bike workouts since January. Either way I'll take it. |
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2012-04-17 3:23 PM in reply to: #4156451 |
Member 14 | Subject: RE: What's your easy pace? My last race (5K distance) averaged around 9:00/mile. I do my easy runs between 10:00-13:00/mile based on my heart rate. Initially when using my HR I was near walking but now it doesn't feel like that anymore. |
2012-04-17 3:46 PM in reply to: #4156493 |
Member 11 | Subject: RE: What's your easy pace? Shop Cat - 2012-04-17 2:59 PM Mine's a pretty similar difference to yours, just different paces. I run a 5K/10K in a race between 7:30 and 7:45 miles, depending on course and length. My easy run pace (assuming I'm not on trails) is usually a 9:00 mile or thereabouts (sometimes slower if I'm cooling down from a harder run). I also find it takes much discipline to purposely run very easy, especially when I'm feeling good. I think I have this irrational fear that if I run slowly EVER, I'll get slower. But I'm working on that. Shop Cat, I think the same way....if I train slow, I'll be slow, it's a problem, I admit it. |
2012-04-17 3:50 PM in reply to: #4156451 |
Expert 1014 , New Hampshire | Subject: RE: What's your easy pace? lol, all of you guys are fast to me! My slow, easy pace is around 11 minute miles. I am in Vermont and it's hilly, if that means anything. My race pace is around 9:45. I'd love to be faster... |
2012-04-17 4:03 PM in reply to: #4156451 |
Extreme Veteran 933 Connecticut | Subject: RE: What's your easy pace? After a lot of work, race pace is roughly 7:30 (longest distance run at this pace is 5mi), easy pace (sustainable for 12+ miles) is 8:40 or so. Roughly the same as OP. |
2012-04-17 4:28 PM in reply to: #4156451 |
Master 2563 University Park, MD | Subject: RE: What's your easy pace? My easy runs are generally done about 1:30-1:45/mile slower than 5k race pace. (5k race pace around 5:40-45; easy runs generally around 7:20-30/mile; at least, that was before my current achilles injury. I'd be slower now.) I typically do my easy runs after doing some other training, especially biking. That helps me to slow down at the start of the run. As does running in the morning when my body's not yet awake. I generally set out at around 8:00/mile and then slowly wind it up from there. Edited by colinphillips 2012-04-17 4:31 PM |
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2012-04-17 4:55 PM in reply to: #4156451 |
Champion 7595 Columbia, South Carolina | Subject: RE: What's your easy pace? I haven't run a meaningful 5K recently (the last one I did was more like mountain climbing than running). I would guess my open 5K pace is around 5:45 right now for a flat race. I do my easy runs at around 7:15-7:30/mile. (I've recently switched to running by RPE, but that's about where they come out.) I don't run enough to do recovery runs, but when I was running that much, they were more like 8:00/mile. The impending summer heat will change all of that... I would say that your easy pace is very much in line with your 5K race pace, and that's good. |
2012-04-17 5:25 PM in reply to: #4156451 |
Master 2356 Westlake Village , Ca. | Subject: RE: What's your easy pace? "easy" is the only time I don't track or pay attention to metrics while doing the activity. I go completely by feel and make sure it is damn easy. I don't see "easy" on my schedule very often, if ever....so when I do...it's fricken easy. |
2012-04-17 5:58 PM in reply to: #4156813 |
Champion 7595 Columbia, South Carolina | Subject: RE: What's your easy pace? Fastyellow - 2012-04-17 6:25 PM "easy" is the only time I don't track or pay attention to metrics while doing the activity. I go completely by feel and make sure it is damn easy. I don't see "easy" on my schedule very often, if ever....so when I do...it's fricken easy. You're not anal retentive enough to be a triathlete. |
2012-04-17 6:25 PM in reply to: #4156451 |
Champion 5781 Northridge, California | Subject: RE: What's your easy pace? 5K pace = 6:23-6:30, 10K = 6:50-7:00. Most of my training is in the 7:55-8:25/mile range, with my "easy" runs anywhere from 8:30-8:55. So my "easy" pace range is about 2:00/mile slower than my "race" pace range. Don't really do a lot of non-recovery runs in that range, though--mostly I'm training about 1:30/mile slower than 5K/10K range. Edited by tcovert 2012-04-17 6:27 PM |
2012-04-17 6:30 PM in reply to: #4156451 |
Pro 6011 Camp Hill, Pennsylvania | Subject: RE: What's your easy pace? My easy training pace is 8:30-9:00 right now. Last fall I PR'd a Turkey Trot with a 21:19 (6:50ish pace). This past Sunday I ran 22:27 (7:14 pace) in a sprint tri. |
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2012-04-17 6:33 PM in reply to: #4156451 |
Pro 15655 | Subject: RE: What's your easy pace? I try to do 9:30 - 10:00 but I usually end up 8:50-9:30 if I'm alone....I find it easy to run slow when I have someone to talk to, not as easy otherwise. Lately I almost never run fast, and tonight I let it go a bit and ran 3.5 in 26:47....7:40 miles. The first mile was 8:05, last mile was 7:12...that's faster then I've been lately since coming back from injury so the slow running has paid off for sure. I have dreams of breaking 20:00 in a 5K since turning 50 a few years ago. My brain can still do it. Not sure my body can keep up. |
2012-04-17 6:45 PM in reply to: #4156451 |
Member 448 Clemson, SC | Subject: RE: What's your easy pace? Easy pace: 9:25 min/mi (run all day pace) Tempo: 6:55-7:05 min/mi Mile repeats: 6:15-6:25 min/mi |
2012-04-17 6:46 PM in reply to: #4156451 |
Elite 3498 Laguna Beach | Subject: RE: What's your easy pace? Running? 8:30-9:00 pace. (that's purty darn easy) Riding? 17-19 MPH. Swimming? Sitting on the bottom. |
2012-04-18 7:45 AM in reply to: #4156946 |
Veteran 327 | Subject: RE: What's your easy pace? My last 5k pace was right at a 7min/mile. My marathon pace is more like an 8:45-9:00min/mile. If it is a shorter easy run, say less than 7 miles, I will usually run it around my marathon pace or maybe a little slower. If it is really supposed to be super easy recovery then I will throw in a few walk breaks every other mile or so in order to keep myself slower than marathon pace. With the walk breaks I usually end up around a 10min/mile. |
2012-04-18 7:58 AM in reply to: #4156451 |
Master 2725 Washington, DC Metro | Subject: RE: What's your easy pace? jp4ncsu - 2012-04-17 3:46 PM I've adapted somewhat in my run training, and I now complete almost all of my runs "easy" so I can run 4-6 times per week (depends on life for any given week). My non-official open 5K pace is ~21:30 for a 7min/mile average, and I typically try to run "easy" at an 8:30-8:45 mile to keep my HR down. I have a hard time keeping my pace that slow when I run outside, unfortunately, but that's another issue. I'm just curious, what is your race pace as compared to your easy pace? Are you tracking this? I only ask, because it seems to me that if your 5K pace (which should truly be all out, I'm gonna puke pace) is 7 min/mile, then an 8:30 pace might not be all that "easy" My 5K pace is about 6:20-ish and my easy pace is about 8:30. |
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2012-04-18 8:06 AM in reply to: #4156451 |
Veteran 549 | Subject: RE: What's your easy pace? I have done tri's for the better part of 13 years and am 56 years old. Right now I am still in base building but during competitive season my long runs are around 11;30 per mi. pace and my best 5K in recent memory was in 2010 and was 21:52. My typical run is around 10:30 per mi., very low HR training, but when I go hard I go HARD. |
2012-04-18 8:29 AM in reply to: #4156451 |
Master 8247 Eugene, Oregon | Subject: RE: What's your easy pace? I haven't done an open 5K in ages (hopefully will rectify that this summer) but probably around 6:30, maybe a bit faster (20:46 in a recent swim-run race). I don't usually time easy runs (actually I time but don't normally track distance) but when I do, embarassingly slow. Early AM, 8:30 to 9:30 miles. Long runs, maybe 8:00 to 8:30. Just regular runs, rarely under 8 min. miles. Maybe I'm just lazy, or too hot. I do speed up for tempo runs and speedwork, though! |
2012-04-18 8:32 AM in reply to: #4156451 |
New user 70 | Subject: RE: What's your easy pace? Easy pace for me is entirely by feel. Some days 6:50 is easy. Other days it's 10:30. All depends on where I am in the training cycle and how fresh the legs are. |
2012-04-18 8:33 AM in reply to: #4156451 |
Extreme Veteran 543 | Subject: RE: What's your easy pace? about 7:30 pace |
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