If I don't run fast I feel lazy so I run 10:45 on my hard days and 11 on my easy. Seems to work for me, my 5k pr recently was around 36:30. I'm considering upping my mileage from 5 miles a week to 7 as soon as I complete my base phase and move into what I like to call 'sweet spot' training. Any advice?
Not sure about your training but are you sure you don’t need a math tutor?
are you a robot? Why do you need a strict line of code to dictate every run you do? Easy days easy doesn’t mean every run has to be easy, it means don’t force a quick run for the hell of it when you need to recover. I think every runner should be comfortable with running a near walk pace if needed between heavy workouts in racing season, and also comfortable with knotching up the intensity if you feel good on an easy run during base training. The flexibility and ability to read what your body needs is key.
I remember Rupp was running 5:45 pace on his "easy" days. His 5k PR is a bit under 4:11 pace. So his base pace would be ~40% slower than his 5k pace.
Apply it to a 15 minute guy: Base pace of 6:46
20 minute guy: 9 minute miles
I like the percentage thing too. It is much more of an apples-to-apples thing for all runners.
I am maybe veering off-topic, but I think the fastest runners benefit in many ways because of the sheer speed of their aerobically sustainable paces. They can cover more distance with less time-on-feet - more volume at little extra cost relative to a slow runner. Their musculoskeletal system is also getting a better stressing at all paces, even easy ones - the musculoskeletal stress of 10 minute miles is leagues different than 6 minute miles, even if two people's breathing is the same at their respective paces.
Another aspect I am skeptical of, is distance-based paces for general use (rather than time-based). 5k pace is 14 minute pace for one person, and 30 minute pace for another person, meaning they represent very different physiological zones.
The other aspect that often gets overlooked is duration, the longer the duration, the slower the pace.
A fast runner can get a decent run in running for 45 mins. A slower may need to run for 75 mins to get in the same distance.
Would the faster runner be able to do the same pace if each of his runs was 75 mins instead of 45 mins? Similarly, if the slower runner was only running for 45 mins instead of 75 mins, presumably he could run faster.
Not sure why this is such an unpopular take, couldn't agree more. It's one thing if you're single and have no other obligations outside of work, but married? In a long term relationship? Straighten your priorities
so your argument is: "I can't run a lot, I have a girlfriend"
No, my argument is that life is give and take and I'm tired of hobby joggers p!ssing and moaning about life being hard and not having enough time when they waste their hours running 80-120 miles at 9 minute pace.
Don't give up your passions because of relationships or work, but be able to self-evaluate and understand where your priorities land
The other aspect that often gets overlooked is duration, the longer the duration, the slower the pace.
A fast runner can get a decent run in running for 45 mins. A slower may need to run for 75 mins to get in the same distance.
Would the faster runner be able to do the same pace if each of his runs was 75 mins instead of 45 mins? Similarly, if the slower runner was only running for 45 mins instead of 75 mins, presumably he could run faster.
Your running pace should be a function of duration, not distance.
For example, "VO2 Max interval" should be done in bouts of 3-5 min. That would be 800-1200 for a slow hobby jogger like myself. But elites can cover a longer distance in the same 3-5 min. The same goes for "20 min tempo run."
This thread is laughable, because nobody has pointed out that 1 minute slower than 5K pace means one thing if your 5K pace is 4:30 and something very different if your 5K pace is 6:00.
1 minute slower than 4:30 pace (14 minute 5K) is 22% slower.
1 minute slower than 6:00 pace is 16.6% slower.
1 minute slower than 7:53 pace--my current 5K pace at age 63--is only 12.7% slower. I'd need to slow by almost 2 minutes a mile, relative to my 5K pace, in order to equal the slowdown of somebody with a 14 minute 5K who is running 5:30 pace. His 5:30 pace is more like my 9:40 pace.
We should be talking in terms of percentages, not in terms of minutes.
I think you're focusing too much on the "5k pace plus 1 minute" thing rather than the actual point, right or wrong.
The OP says he happens to run his easy runs at 1 minute slower than 5k pace. He didn't suggest that as the general rule.
I think the key thing here is that this only works for slow twitch runners. If you don't have a ton of natural speed, but you can handle a lot of volume, this can be an effective strategy for marathon training. A highly polarized training style will do nothing for you if you don't have fast twitch muscle talent, because you won't get much benefit from the fast days, and you'll waste the potential for an aerobic benefit on the excessively slow recoveries.