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Run: Easy Previous Next

12/1/2016

Date

4:15 PM

Time

7.6 mi

Distance

51:54

Duration

6:50 mi

Pace

Equipment

Nike Zoom Structure 19 (Cool Blue)

Ratings

Effort7 / 10

Quality6 / 10

Splits
Graphs
Map

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CourseCountry Club

Notes

Easy run to Statues. I had to attend a company meeting around 6, so I wouldn't be able to stay around for Core. Somerfield said it was optional, but I planned on doing it later. Halfway through the run, the group started picking up the pace a bit and my body still is working on extreme sleep deprivation, so I had to slow down and run by myself. Felt a little discouraging to run by myself when the rest of the group is only a few seconds ahead of me, but it was for my own benefit?

I'm not too concrete on how fast easy runs are supposed to be. I've looked up a lot of websites and they all have varying opinions on it. Based on some training calculators, my ideal pace for easy running is between 6:40 and 7:00, which is pretty close to what I've been running so far. However, I just try to base my runs on effort. Time is only a result of that effort. I would like to know what anyone else thinks about how fast easy runs should be.

Comments

rskogsberg

Pace on easy runs is almost entirely arbitrary. I'd say that most of the running community is in agreement that recovery runs should be done by feel, and regular/easy runs should also be done by feel. It also depends on the individual; you'll have professionals who run 7:30 pace on easy days (Nick Willis) and professionals who run 5:50 on easy days (Bernard Lagat). I believe the Bowerman Track Club guys normally run in the 5:50 - 6:20 range.

rskogsberg

My whole point is pretty much that pace of easy runs will depend on the individual, the training plan, time of the year, etc. There's alot of factors that can affect it, and the only real concern is to not consistently go too fast, because that's what leads to injuries. I'd say 6:40 to 7:00 is a fairly good low end range during the year, when you're doing workouts, but that the range should be extended upwards, towards 7:30 or 7:45.

rskogsberg

You can get away with going a little faster on runs at this time of year, since you aren't needing to recover from workouts. Those runs can give some aerobic benefit. At this point in the year I'd say that you could probably shift those paces down like 20 seconds. So, anywhere from 6:20 to 7:30 depending on the day. Faster or slower is fine, so long as it's not an everyday thing. Hope that helps, sorry for the wall of text.

jripoli

I second all of the above. Especially for right now, personally, I'm not too worried about going "too fast" on an easy day. With no immediate workouts, there's nothing to focus on recovering for an a daily basis. The goal right now is to build the base up. I like to take these days a bit quicker, more in the ~6:40 range. Some of it is that I feel like it creates less of a shock on my body once workouts start.

jripoli

Other is that it keeps me from going insane during these long periods of base buildings. My personal goal now is to feel like I'm getting a little something out of these runs, but doing so without digging myself into a hole. Pace will also definitely depend on factors on the specific day: sleep, weather, time of day, stress levels etc. Time in between seasons is a great chance to experiment a bit on easy pace without too much consequence of running yourself down, while staying healthy of course.

MuneebA

wow great read, thanks Richard

davidjaychoi

Thanks guys. Great advice!