Here’s something to consider for your runners out there who are running the same pace day in and day out. Elite runners who run paces of 4:56 to 5:00 miles or so during this races are logging easy miles with paces of 8:30 per mile or even slower.
In May, Sally Kipyego, a 2012 Olympic silver medalist in the 10,000m, sped to a 30:42.26 win at Stanford’s Payton Jordan Invitational–a pace that works out to 4:56 per mile. Achieving that pace for 10,000m requires Kipyego to log plenty of hard track sessions and tempo runs. Yet on her non-workout days, she ambles along at 8:30-per-mile pace, sometimes even slower.
Source: The Easy-Day Pace