Base pace and long run over the summer

Summer Training…
 
Now that the no-contact period is over we'll start meeting a couple of times per week. However the bulk of your training over the summer is really on your own or with a running partner. As we progress through the summer we'll get more and more focused on tempo, hills, and speed. Right now, however, your primary goal is to concentrate on aerobic training to elicit mainly structural changes in your body. These base miles should be run at approximately between 60 and 75 percent of your maximum heart rate and account for 80 to 85 percent of your weekly mileage.  Just how fast is that? Well, it's faster than your recovery runs but slower than tempo.  For fast runners it's about 1.5 minutes slower than their pace for 10k, for slower runners it's about 1 minute slower than their pace for 10k.
I've done the math for you based on 5000 meter time.
  Note... there is now an update to the table below. it's linked at the top of this blog under Base Pace.
5k     Base
Time  Pace
15    6:40
16    6:55
17    7:15
18    7:30
19    7:50
20    8:05
21    8:25
22    8:40
23    9:00
24    9:15
25    9:35
Just interpolate between the 5k paces by minute in this table.
So… If your 5k time  is 19:30, your base pace is half-way between 7:50 and 8:05 or about 7:57 per mile.
I suggest you use either your current 5k time of reasonable  goal time. 
 
In addition to the base pace you'll do every day you should include one long run per week that's about 20% of your total weekly miles.
So…. If your weekly mileage is 30 miles per week, multiply 30 times .2 for a long run of 6 miles.
This leaves 24 miles for the rest of the week or an average of 4 miles per day if you're running 7 days per week.
 
-Coach Green