The pace of my easy runs is inverse to how hard I'm training and the level of fitness I'm in. So really the fitter I get the slower many of my runs are. I just set a big PR running 14:47 in the 5k so I'm pretty sure it worked out for me. When I'm just running casually I'm running about 7/min per mile often times faster. When I'm training hard all runs are some sort of recovery from the last hard efford, I'm regularly running in the 7:20s and 7:30s. Cool downs from long runs are regularly above 8 min per mile. To the OP... increase your training and your mileage and you were feel that it magically becomes a lot easier to slow down
I have sub 50 400m speed. At what pace I should run my 5-6 mile easy runs?
As easy as they need to be. I'm a speedy guy like you. Most of my easy runs, also 5–6 miles, are anywhere from 7:00–8:00 pace, depending on how I feel, the weather, etc.
I think this is a fairly common misconception . . .
If the whole point of easy days is to get your heart rate at 60-70%, would cross training these not be almost as ideal? I understand there is more benefit to running by actually running, but if you can do three 1 hour runs at 60-70% max HR for easy days each week, or you could do five 1 hour cross training sessions where you are still achieving the 60-70% max HR, couldn't you still achieve greater levels of fitness while also improving recovery / reducing stress on your body? Thinking elliptical for most of this
Yes. I agree that there advantages to running, but that something like elliptical is a very good easy day substitute if you need a break from running.
If the whole point of easy days is to get your heart rate at 60-70%, would cross training these not be almost as ideal? I understand there is more benefit to running by actually running, but if you can do three 1 hour runs at 60-70% max HR for easy days each week, or you could do five 1 hour cross training sessions where you are still achieving the 60-70% max HR, couldn't you still achieve greater levels of fitness while also improving recovery / reducing stress on your body? Thinking elliptical for most of this
Yes. I agree that there advantages to running, but that something like elliptical is a very good easy day substitute if you need a break from running.
I've sort of wondered this. What if 8 hours of an eliptical is better than 1.5 on land? I don't think it is as there is something I think to be said about your body getting used to the weight bearing aspects of running but I'm open to the possibility.
I have sub 50 400m speed. At what pace I should run my 5-6 mile easy runs?
You can't estimate your very best easy pace out from your 400m all out best.Depends more of aerobic capacity and your best recent shape at longer distances and what max pulse you have.🧙♂️
I have sub 50 400m speed. At what pace I should run my 5-6 mile easy runs?
You can't estimate your very best easy pace out from your 400m all out best.Depends more of aerobic capacity and your best recent shape at longer distances and what max pulse you have.🧙♂️
I think this is a fairly common misconception, but said with such authority it is also a shocking display of ignorance.
I think it's also a common misconception that is important to maintain your best and most efficient form on easy days. The point of easy days is to get your heart up around 60% or 70% of max while jogging as many hours as makes sense for you with the least possible fatigue and injury risk. It should go without saying that you get a TON of cardiovascular benefit from this. Your heart is pumping as much blood as it ever will when it's beating at 60%-70% of it's max rate.
If the whole point of easy days is to get your heart rate at 60-70%, would cross training these not be almost as ideal? I understand there is more benefit to running by actually running, but if you can do three 1 hour runs at 60-70% max HR for easy days each week, or you could do five 1 hour cross training sessions where you are still achieving the 60-70% max HR, couldn't you still achieve greater levels of fitness while also improving recovery / reducing stress on your body? Thinking elliptical for most of this
I think the success of some triathletes in running shows that this can work. You need enough running to get efficient, and probably some specific workouts, but cardio gains are cardio gains. I had some talented but injury prone college teammates run well with that approach (D3 women running around 4:25, 2:10, 17:00 off 15-20 mpw + XT).
You really have to hit the cross training hard to get your HR that high, though. A lot of people will just pedal lackadaisically and get nothing out of it.
You can't estimate your very best easy pace out from your 400m all out best.Depends more of aerobic capacity and your best recent shape at longer distances and what max pulse you have.🧙♂️
What about lactate levels? How low it should be after easy run?
1mmol?
I don't go by lactate levels.I go by heartrate and about 70- 75 % of MHR.Also calibrate perfect with the present shape of the runner . Some few days the runner is tired from a workout or race the day before and is then allowed to take an easy recovery run with free pace as it feels good and relaxing enough.🧙♂️🧙♂️🧙♂️
I run mid/high 220s marathon and high 14s road 5k and in a week of 80 miles I probably run 6 miles at 450-5min ish pace as a track workout, 10 miles 540ish pace longer workout, 64 miles 745-815 pace. I run commute home for a lot of those miles so I've got a bag of maybe 6-8 lbs which probably is a little drag on the pace.