What is an “easy” run pace?
My marathon race time is 3 hours
My Ironman marathon time is 3.30
My 10 k raceTime is 38.30
What pace should I do my easy runs at?
Jono
75% of your max hr
.
75% of your max hr
How about 75% of your lactic threshold HR?
Mark
Probably about 8:00.
A good measure (other than HR) is a pace that you can comfortably talk at, but not comfortably sing at.
Vdot calculation says 8:01 with that 10K pace
.
It’s a shame there aren’t any online calculators, to help you figger this out.
Oh, wait. There are:
http://www.runbayou.com/jackd.htm
http://www.attackpoint.org/trainingpaces.jsp
http://www.mcmillanrunning.com/index.php/calcUsage/calculate
Those’ll get ya started.
It’s a shame there aren’t any online calculators, to help you figger this out.
Oh, wait. There are:
http://www.runbayou.com/jackd.htm
http://www.attackpoint.org/trainingpaces.jsp
http://www.mcmillanrunning.com/.../calcUsage/calculate
Those’ll get ya started.
Good links though.
For an easy run it should all be RPE, I don’t have pace displayed on my garmi when I do an easy run. The purpose of these runs is just to spend time on your feet.
Many of the ITU guys I’ve trained with do them at 5min/k pace and they are sub 15min 5k runners.
What is an “easy” run pace?
My marathon race time is 3 hours
My Ironman marathon time is 3.30
My 10 k raceTime is 38.30
What pace should I do my easy runs at? Jono
You’re running pretty well as it is so I’d say just keep doing what you’ve been doing and don’t worry about what your easy run pace is:)
For an easy run it should all be RPE, I don’t have pace displayed on my garmi when I do an easy run. The purpose of these runs is just to spend time on your feet.
Many of the ITU guys I’ve trained with do them at 5min/k pace and they are sub 15min 5k runners.
I see what you did there…
For your times an easy all day should be 9+ min miles. Once you go any faster your are going too fast where your body isn’t gaining anything at 9 min miles vs 8 min miles given your fitness.
Did a quick writeup last week on the topic.
http://portmancoaching.com/blog/
Do the easy days easy so you can get faster by doing the harder days harder.
For an easy run it should all be RPE, I don’t have pace displayed on my garmi when I do an easy run. The purpose of these runs is just to spend time on your feet.
+1. These runs also allow you to simply enjoy the run. If you typically run with music, try going without it and listening to your body, the surroundings, chat up the hottie running next to you. At this pace, you should have no problem talking to them. 
The pace you can repeat day after day after day with not a lot of effort or strain.
… If you’re 10K pace is really that slow compared to your mara pace & IM pace, color me impressed.
dont run, jog.
yeah, it’s semantics but if you are doing a lot of frequent runs, deliberately run SLOW.
Save any speed you want to dish out for the days you really need to dish it out.
i definitely need to be running slower
.
“Easy” is not a pace. It’s an effort level. Some days it will be one pace. Other days it will be another. When you go out for an easy run, just try to relax and make it feel effortless. Let the pace fall wherever it falls. Don’t be checking your splits every mile. Don’t even look at your watch until it’s over.
If you do 3 days of easy runs you should be pumped up for a speed workout. You should almost not want to wait to hit the track, or a road race or something hard. If you don’t feel that way, then you are doing the easy runs to hard.
What is an “easy” run pace?
My marathon race time is 3 hours
My Ironman marathon time is 3.30
My 10 k raceTime is 38.30
What pace should I do my easy runs at?
Jono
How long are your easy runs?
26 miles - 3:25
6 miles - :42
You should run at a pace that makes you happy.
“Easy” is not a pace. It’s an effort level. Some days it will be one pace. Other days it will be another. When you go out for an easy run, just try to relax and make it feel effortless. Let the pace fall wherever it falls. Don’t be checking your splits every mile. Don’t even look at your watch until it’s over.
If you do 3 days of easy runs you should be pumped up for a speed workout. You should almost not want to wait to hit the track, or a road race or something hard. If you don’t feel that way, then you are doing the easy runs to hard.
I agree with JoeO. But then again, I always agree with JoeO. I’m running the same paces as you. My easy runs are anywhere from 7:30’s to 9:xx’s based on the outside conditions and my own inside conditions.
The pace you can repeat day after day after day with not a lot of effort or strain.
… If you’re 10K pace is really that slow compared to your mara pace & IM pace, color me impressed.
I picked up on that too. For a 3:00 you have great endurance/muscle fatigue resistance, but struggle with “going fast” is shorter distances. Very interesting. So you can hold a 6:45 for a long time but struggle to get down ot 6:00 or faster for a 10k.
Any chance you do a LOT of mileage at a 6:40-7:30 pace but very little intervals pushing it down to a 5:30-6:00?
I agree with above, about an 8:00 (just slower than marathon pace) would be a recovery pace. But I think sometimes you have to go by heart rate zones too and factor in heat, terrain, heavier training shoes or clothing and where you are in your trianing.