The Easy-Day Pace: Most runners are running too fast.
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
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About The Author
Dr. Nick Campitelli
Dr. Campitelli is a podiatrist in Akron, OH specializing in foot and ankle surgery with an interest and enthusiasm for running as well as helping runners with injuries. For the past several years he has been treating running injuries in patients by fixing their form and transitioning them to minimalist shoes. Having treated runners with all types of injuries through conservative measures with orthotics and shoe gear changes to reconstructive foot and ankle surgery, Dr. Campitelli has brought what works best and is most current to his practice as well as the Akron and Cleveland running communities.
Hy Dr. Nick
Yes i can only confirm that running in my leisure time too fast did get me both my insertion tendopathy on both my achilles tendons.
Well i can not explain it in miles but only in miles. So here it goes.
My races are 10k in 36m30 an my best marathon so far 3h08m.
But all my training sessions i did in the last 2 years were always around 4m10 to 4m30 /km.
I should have run them in 4m45 to 5m15 /km. Those info i got right after my Lactate test i did in January this year. I have not been running since mid June so far. But i started a shock wave treatment last week and it starts to get better. So i think that in 4 weeks i will be able to run again hopefully.
But to finish it was really the fact that i ran too fast my training sessions which got me injured!!
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