EASY

well on a normal run
i usually just run with the varsity and like the front people
we usually start off slow and everyones talking and laughing
then after a while, someone picks it up
and everyone else tries to beat that person
so we eventually go pretty fast
but the thing is, over here where i live, there are like lots of stop lights
say like 1 every 3/4 of a mile
so going that pace isnt really that fast cuz we get a lot of breaks
that what i hate about my area
we have some trials and the beach but there r like lots of stop lights on the way there

on a recovery, people i run with always pick it up and its hard to slow down
im sur emost of u understand what i mean
like the whole pack starts pushing it and it turns out to be an "unrecovery"

for tempo, my schools team combines with 2 other neighboring school
competition is really fierce so everyone pushes it really hard
i do tempos every tuesday for 2 miles on the beach then rest 5 minutes then 2 miles back. i usually get 10.50-11.30
oh and i messed up on my tempo pace lol sorry
its 5.30 to 6

6:30 on a regular run i.e. distance/recovery

hornyforrunning wrote:regular runs
i go 6 to 6.30 per mile
on recovery i go 7 to 7.30
and on tempo
i go 5 to 5.30

you can't break 10:30 in a 3200 but you can run a tempo at 5 min pace? bull. and sourworms runs a 6:30 easy pace and he's way faster than you.

It usually ends being 7:10-7:30 but I don't try to run that pace, just whatever feels comfortable.

I don't aim for a pace on easy runs, I just go out and enjoy covering the distance.

Typically an easy run is 8:30-9:00 pace for me. I train regular runs at 7:20-7:40 pace.

hornyforrunning wrote:well on a normal run
i usually just run with the varsity and like the front people
we usually start off slow and everyones talking and laughing
then after a while, someone picks it up
and everyone else tries to beat that person
so we eventually go pretty fast
but the thing is, over here where i live, there are like lots of stop lights
say like 1 every 3/4 of a mile
so going that pace isnt really that fast cuz we get a lot of breaks
that what i hate about my area
we have some trials and the beach but there r like lots of stop lights on the way there

on a recovery, people i run with always pick it up and its hard to slow down
im sur emost of u understand what i mean
like the whole pack starts pushing it and it turns out to be an "unrecovery"

for tempo, my schools team combines with 2 other neighboring school
competition is really fierce so everyone pushes it really hard
i do tempos every tuesday for 2 miles on the beach then rest 5 minutes then 2 miles back. i usually get 10.50-11.30
oh and i messed up on my tempo pace lol sorry
its 5.30 to 6

You're only hurting yourself. You shouldn't be up running with the varsity on easy runs if it doesn't feel easy. And your tempo pace is only 15 secs per mile faster than your 2 mile pr?

on a track I feel comfortable at 7:10 pace but my normal route is very hilly so I usually run it slower than 7:30(but not usually slower than 7:45)

While I agree that it is easy for people to get injured if they run with people a lot faster than them, I think it's ok to run harder than the "official running rule book" says sometimes. When I first started running, I was doing all my runs with our schools #2 runner who was a 15:16 3 miler as a sophomore. It was super hard sometimes, but I got into shape fast and now I know what kind of pain threshold I shouldn't go over on my easy runs.

I've been trying to do easy runs at about 8:30 to 9:00 per mile. I used to do them at 7:30 pace and it left me insanely burnt out, so I raced like crap all season.

Training with faster people is definitly a good way to push yourself, but it's easy to go overboard; you really have to know your limits.

Sometimes I run prs in practice and sometimes I run 2 minutes slower per mile. I don't count practice prs as real prs though. My 5 mile and 10k prs where both broken in the last couple weeks on practice runs. I also broke my 5k pr in practice and then crushed it in a race.

I don't time my easy runs, but I would imagine they're usually about 9 minute pace. Slow. That's the whole point of recovery runs....

AudienceOfOne wrote:

hornyforrunning wrote:regular runs
i go 6 to 6.30 per mile
on recovery i go 7 to 7.30
and on tempo
i go 5 to 5.30

you can't break 10:30 in a 3200 but you can run a tempo at 5 min pace? bull. and sourworms runs a 6:30 easy pace and he's way faster than you.

i run in the high 5s on my 6 mile runs and i can't break 10

baby got track wrote:I've been trying to do easy runs at about 8:30 to 9:00 per mile. I used to do them at 7:30 pace and it left me insanely burnt out, so I raced like crap all season.

Training with faster people is definitly a good way to push yourself, but it's easy to go overboard; you really have to know your limits.

I know the feeling. I ran some runs at 6:30 in track that were supposed to be easy pace. It's very tempting to hammer a run and then tell yourself afterwards that it was easy. In base training I've been forced to be honest with myself.

hornyforrunning wrote:

HXC_Runner2012 wrote:

hornyforrunning wrote:regular runs
i go 6 to 6.30 per mile
on recovery i go 7 to 7.30
and on tempo
i go 5 to 5.30

What are your prs?

hmm its suppose to be in my sig

it might just be me but those seem really fast, your tempo is 9 sec slower than your mile PR??? doesn't seem right

*sg* wrote:weeelll, my easy runs are really really slow I think... around 8:30-9:00... but usually about 8:45 per mile... my prs are in my sig.

mine too. i use a watch to just see my overall time so i can track my progress, but i don't try to hit a certain time for easy runs really.