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How fast should my slow runs be?

Answered By Jeff Arbogast


2 months ago i ran a 5k in 18:45 , I can do 4x1600 in 6:00 with 4:30 rest in training now every other week and tempo of 4 miles at 6:55 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?


Joseph . . I think you already have answered your own question. Yes, I believe with your background you are ready to move your long/easy runs up a notch. Training is a progression and maintaining a slow pace even in the easy runs eventually hinders your performance. If you can drop an 18:45, easy runs of 9:00 are a bit on the slow side. Your 18:45 for a 5k translates to about 6:05 mile pace, so your easy runs could easily be 8:00 instead of 9:00. Have fun . . train hard . . . Coach Arb

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