Normal Run Pace

Many runners beginner or other struggle with the idea that every run should be a certain pace and that anything slower than the preconceived pace is really just junk mileage and not worth much if anything at all. I am not one of those runners. I believe that your body should dictate the pace on every normal or easy run you do with a few minor exceptions. The best thing a distance runner can do to improve their fitness is get out the door and run. The more time you spend on your feet the better off you will be (listening to your body of course.) I'm not saying to start out running 100 miles per week but to be smart about it and consistently build volume over time allowing your body to adapt and adjust. The pace is less important.

I'm fortunate enough to run with guys who have run sub-13:30 for 5k and guys who struggle to run under 16:00 most days of the week which gives me a pretty good perspective. When guys feel good, they run a bit faster. When guys feel bad or worn down, they take it easy. The individuals or the group never sets out to hit a certain pace or average for the run and the way everyone feels dictates the pace we go. Groups often form and the guys who want to get after it make slowly pull away and those poor fatigued fellas hang back a ways. The guys you see go hard everyday on easy runs are the ones who don't make it through the season and usually end up blowing up. The natural ebb and flow of a run may also change the pace you run. I often see those noted 13:30 guys starting out well over 7 min pace and finishing a bit under 6 min pace. Then again, I've spent entire runs with those guys where we haven't cracked 6:30 or 7 at all. These guys also don't go hard every time they feel good. It is important to hold back and allow your body to recover. The miles are still adding strength and its important to understand that you can keep high volume or running the miles while doing solid workouts and RECOVERING.

The point is, don't get fixated on time. Don't decide how fast your run is going to be before you start. Feel it out and allow your body to progress or not based on the recovery you need. Every few weeks I set aside a day to run alone and force myself to cruise at an almost uncomfortably slow pace. It is an active recovery method that feels a bit like a day off. So run as you feel, and if your worried about getting in a solid effort remember that taking it a bit easier may allow for much more running in the long term. A week of miles at too quick a pace can cause injury and cost you many miles over the next few weeks.