login
What is your easy run pace?
-
No new posts
 2013-07-23 4:05 PM |
 439   nashville, Tennessee |  Subject: What is your easy run pace?I just want to get an idea of what other people's easy run pace is. I've read that you should be able to hold a conversation. Well, when I do my "easy runs" I could definitely hold a conversation but I wouldn't want to and it wouldnt be like talkin to someone while I'm sitting on the couch. I run about 6:20 5k and I usually run my easy runs at about 8:15-8:25 pace. But I wouldn't really describe it as easy, more like not hard. But I don't think I need to be doing a 10:00 pace. I'm training for a 70.3 in september and I usually do two 45 minute easy runs per week, along with a couple other run workouts. Does that sound about right? What is your easy pace compared to your open 5k pace? |
| 2013-07-23 4:18 PM in reply to: 0 |
928 | Subject: RE: What is your easy run pace? I essentially use the Daniels calculator as a guide in which easy pace is generally about 2:00-2:30/mile slower than 5K pace. My 5K pace is on the slower side now (about 8:00/mile) and my easy pace is about 10:00-10:30/mile. http://www.runbayou.com/jackd.htm If you could hold a conversation but "would not want to", that sounds more like tempo pace. Or it could be somewhere in between easy pace and tempo pace, maybe marathon pace or long tempo pace. I like this article which describes pacing by measuring your effort with respect to your breathing and how much you can talk (see the bottom of the page where it says "Measuring your effort"): http://www.runnersworld.com/race-training/pace-yourself?page=single Edited by jennifer_runs 2013-07-23 4:20 PM |
| 2013-07-23 4:24 PM in reply to: jennifer_runs |
Expert 1224 Is this Heaven? No, it's Iowa. | Subject: RE: What is your easy run pace? I'm now a sub 20:00 5K guy which means that I can probably break 6:00 in a stand alone mile and my easy pace is in the 8:00 range. However, I do most of my training runs in the mid to low 7:00 range.
|
| 2013-07-23 4:29 PM in reply to: mchadcota2 |
Pro 6520 Bellingham, WA | Subject: RE: What is your easy run pace? My 5k pace is about 7:00, an easy 6 mile pace would be about 8:40, easy 15 mile long run is about 9:30. What I have learned is that most people (especially me) run their easy runs too hard and their tempo runs too slow. By running your easy miles which should account for most of your volume too hard it prevents you from being in a good position for speed or tempo work. |
| 2013-07-23 4:31 PM in reply to: popsracer |
Pro 15655 | Subject: RE: What is your easy run pace? 136 bpm. |
| 2013-07-23 4:31 PM in reply to: mchadcota2 |
| 14 | Subject: RE: What is your easy run pace? For me, easy runs are roughly HM pace +60 seconds. Recovery runs HM pace +90 seconds. |
| 2013-07-23 4:38 PM in reply to: Ridgeway |
| 358 | Subject: RE: What is your easy run pace? My 'fast' 5K pace is about a 7:20, and my last longish (8 miles) easy run was about 8:45 or so, and that was me forcibly holding myself back. |
| 2013-07-23 4:41 PM in reply to: 0 |
Expert 3145 Scottsdale, AZ | Subject: RE: What is your easy run pace? It's come down lately to around 7:30-7:40/mile but still depends on how the body is feeling. Sometimes I'll still hover around 8:00 if the legs are pretty beat up from other training. If I'm well rested and really recovered it can drop a bit lower still. Heat can really play a big role too as on a hot and humid day here I'll drop more into the 8:10s to 8:30s. 5k pace hovers around 5:30, haven't ran an open half in some time but shooting for a 1:17 this fall. Edited by thebigb 2013-07-23 5:00 PM |
| 2013-07-23 4:45 PM in reply to: mchadcota2 |
Champion 7136 Knoxville area | Subject: RE: What is your easy run pace? the last little bit it's been hovering around 8 - 9' miles. It's been humid and I've been doing a lot of hard cycling though. (last 5k was 19:21 and last 1/2 Marathon was 1:31:52) |
| 2013-07-23 5:30 PM in reply to: Leegoocrap |
| Member 326 | Subject: RE: What is your easy run pace? You bastardos with your easy pace faster than my one mile flat out pace, lol. |
| 2013-07-23 5:44 PM in reply to: VGT |
Sensei Sin City | Subject: RE: What is your easy run pace? uphill or downhill? Flat or rolling? Hot or cold? Humid or dry? Overtrained or peaking? Sick or healthy? Dehydrated or hydrated? Off season or on season? Barefoot or with shoes? Stressed or relaxed? Angry or Happy? I love the disguised brag threads. For me? Whatever pace get's my HR between 143 and 153 on that particular day/set of conditions. |
| 2013-07-23 5:53 PM in reply to: Kido |
Extreme Veteran 2261 Ridgeland, Mississippi | Subject: RE: What is your easy run pace? Originally posted by Kido uphill or downhill? Flat or rolling? Hot or cold? Humid or dry? Overtrained or peaking? Sick or healthy? Dehydrated or hydrated? Off season or on season? Barefoot or with shoes? Stressed or relaxed? Angry or Happy? I love the disguised brag threads. For me? Whatever pace get's my HR between 143 and 153 on that particular day/set of conditions. And I love rhetorical questions. To the OP, read up on VDOT, and I would recommend reading Jack Daniels' Running Formula. |
| 2013-07-23 5:57 PM in reply to: Kido |
Expert 3145 Scottsdale, AZ | Subject: RE: What is your easy run pace? Originally posted by Kido uphill or downhill? Flat or rolling? Hot or cold? Humid or dry? Overtrained or peaking? Sick or healthy? Dehydrated or hydrated? Off season or on season? Barefoot or with shoes? Stressed or relaxed? Angry or Happy? I love the disguised brag threads. For me? Whatever pace get's my HR between 143 and 153 on that particular day/set of conditions. I don't think a 20 min 5k is a disguised brag thread  As to the OP's question, which I originally missed, I'd say given his paces he's probably in the ballpark, maybe a bit fast depending on training load and recovery. Keep in mind (OP) that even those such as Ryan Hall will have easy, recovery days in the 8 to 9 min range. |
| 2013-07-23 7:12 PM in reply to: mchadcota2 |
Veteran 360 Waukegan, IL | Subject: RE: What is your easy run pace? I'm about the same as you. Easy/long run pace is 7:55-8:10 per mile. Most runs are in the 7:20-7:45 range. Faster runs will be 6:40-7:10, depending on length. If I run much slower than 8:10, I get very bored and just want it to be over. That area that is just below 8:00 is where I'm happiest. I don't have an HRM. I train by RPE and occasionally the watch. I'll run a sub 20 5k and do mile intervals at a faster pace. Looked like you were just looking for what others were running at, and that's where I am. Good luck! |
| 2013-07-23 8:11 PM in reply to: mchadcota2 |
| 439 nashville, Tennessee | Subject: RE: What is your easy run pace? Thanks everyone for your input. "Easy" is just such a difficult thing to measure when running. I could run my easy run at a 10 minute pace and I still don't think I'd describe it as easy. Its alot easier than my fastest pace but its still not easy. So all of your input is very helpful and it looks like I'm around the right pace. |
| 2013-07-23 8:40 PM in reply to: 0 |
Expert 1130 Fernandina Beach, FL | Subject: RE: What is your easy run pace? Haven't ran an open 5k in awhile but did my last open 10k in 6:23 min/mile. I do my easy runs at 7:50-8:10. I'd have trouble holding a long conversation at this pace but am able to give out a "good morning" along the run with no troubles at all. FWIW I don't think I could hold a conversation at a light jog either Edited by rjrankin83 2013-07-23 8:42 PM |
| 2013-07-23 8:50 PM in reply to: mchadcota2 |
Master 8247 Eugene, Oregon Bronze member | Subject: RE: What is your easy run pace? I do all my easy runs (and much of my hard ones) by RPE so rarely track pace on easy stuff, but when I do, it is usually in the range of 8-9 minutes per mile. More toward the faster end if in cool weather and not fatigued from a hard run or bike the day before; toward the slower end if hot, very early AM, tired after work or a hard workout the day before. My best recent open 5K (rarely run them anymore) is about 20:20, but I'm not much slower if I have a good run in a tri. It just takes me a long time to warm up or something. |
| 2013-07-23 8:52 PM in reply to: The Chupacabra |
Expert 2192 Greenville, SC | Subject: RE: What is your easy run pace? Originally posted by The Chupacabra I'm about the same as you. Easy/long run pace is 7:55-8:10 per mile. Most runs are in the 7:20-7:45 range. Faster runs will be 6:40-7:10, depending on length. If I run much slower than 8:10, I get very bored and just want it to be over. That area that is just below 8:00 is where I'm happiest. I don't have an HRM. I train by RPE and occasionally the watch. I'll run a sub 20 5k and do mile intervals at a faster pace. Looked like you were just looking for what others were running at, and that's where I am. Good luck! pretty much this too. i find it actually hurts to run slower than ~8:10ish for me. |
| 2013-07-23 9:21 PM in reply to: Clempson |
| 643 | Subject: RE: What is your easy run pace? I do low to mid 7's for my runs. On hot days it can any all over the place, even up to 9 minutes. But on a decent ~85 degree day, mid 7's is a pace that I'm at ~155bpm and could talk to someone if I wished. My breathing running is the most calm out of the 3 sports with nice long breaths and none of that quick panic breathing (not so with my horrible swimming...). I did group runs last year with a intro to triathlon class and we were doing 9-10 minute miles and I swear it's just as "hard" to run a 10 minute mile than it is a 7:30 minute mile. Think my run cadence it pretty consistent at this point so I assume that's the reason why. I didn't have any HR data on the slower morning runs though. |
| 2013-07-23 9:28 PM in reply to: mchadcota2 |
| 1660 | Subject: RE: What is your easy run pace? Depends havily on the volume of my run training. I rely a lot on a pretty big run base I built years ago, so I can run pretty hard and not get injured in general. If I'm running <25mpw on an Oly traiing schedule, I run almost no easy runs, and run almost everything 'steady state' which is slower than HM pace for me. (I run a HM at around 6:40 pace) If I'm running >40mpw on pure running or HIM plans, my typical run pace drops a lot, and I put in a lot of 9 minute+ miles, which don't feel that easy because my legs are pretty toasted from all the volume of bike/run. My 5k pace is about a 6:10pace for this, so pretty big gap between the easy pace and 5k race pace. |
| 2013-07-23 11:03 PM in reply to: mchadcota2 |
Master 2563 University Park, MD | Subject: RE: What is your easy run pace? Comparison in terms of percentages might help. Relative to my recent best 5k pace, pretty much every mile that I run in training is 20% - 40% slower, with a large majority in the range of 25% - 30% slower. The 20% pace is pretty close to my marathon pace. These paces feel pretty comfortable for training, which is almost all alone. But if I'm running with others and really do need to hold a conversation, these paces feel a bit faster. |
| 2013-07-23 11:17 PM in reply to: mchadcota2 |
New user 61 | Subject: RE: What is your easy run pace? I just ran a 5k today. Pace was 6:00 min/mile on the dot (probably would have been a bit faster if it wasn't 95 out). I follow the "Barry P" plan and my short/easy runs are usually 8:20/mile/ I actively try to make sure they are not faster than 8:00, and if I am tired and feeling slow they might be around 8:40. |
|
|
|
| |||
| What's your easy pace? Pages: 1 2 | ||
| |||
| |||
| 5K pace vs 10K pace vs HM pace Pages: 1 2 |
| ||||
|
| |||
|
| |||
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK