30 Jul '15, 12am

Are you running your easy miles too fast—or too slow?

Those who don't run their workouts hard enough are stuck in a middle ground, in third gear. "The common denominator among most really successful runners, people running at a high level, is a really wide chasm between training-run pace and where they work out," Dobson says. "It's kind of counterintuitive, but when total volume is high, your average training-run pace is probably also a bit higher." He explains that you see this with marathoners--when an elite athlete is running more than 100 miles a week, chances are his average training-run pace is faster than an 800m runner or miler running only 30 miles a week. The miler is running really fast when he's on the track and really slow when he's not. Brenda Martinez, who has PRs of 1:57.91 for 800m and 4:00.94 for 1500m, is a perfect example of this. Under the guidance of coach Joe Vigil, she'll run 8 × 1,000m repeats at 2:55...

Full article: http://www.runnersworld.com/race-training/the-easy-day-pa...

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