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How fast recuperations runs be?

Answered By Mick Grant & John Molvar

Question

2 months ago i ran a 5k in 19:05 , I can do 4x1600 in 6:00 with 4:30 rest in training now every other week and tempo of 4 miles at 6:50 pace, I do my easy runs at 9:00 pace are they too slow or too fast they seems just perfect to me not too fast and not too slow.I average 40 miles a week that's including my weekly 12 miles long run at 8:50 pace and I been training like this for 8 months now,(I'm 13yrs)are my easy and long runs too slow?

Answer

You work pretty hard for 13. my rules: 1. Have Fun 2. Stay Healthy 12 miles might be too far right now. I'm not a big fan of 4 x 1600m at your age either. Your pace might be ok for easy runs. The guid is that you should be "pleasantly tired" after your distance runs and you should be able to carry on a conversation during the run. The key would be that you are gradually getting faster over time. You should be able to run faster than 8:00 pace every day by the time you are in high school.

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