Running pace

[TyBuff]

When you are running what is your pace like. Are you at a fast or slow jog? are you a pace or two from a sprint?

Just curious I am trying to get my cardio better and have been trying to run by rounds (3 min run with 30 sec. sprints) but I dont feel comfortable at my current pace. I am not sure if I am at a good pace or too slow. Just curious what some of you are at.

[AdamGB]

I run rather than jog all through out my route, on the longest hill I do I am just away from sprinting it (1/8 of a mile long ) 3 times. Then theres another hill that I sprint at maximuim speed up and down 5 times (jog down on your toes... sprinting down hills = bad try and run against the hill when going down, almost like going up it backwards but really slow... if you run down as fast as you can you'll fuck your knees up... every step you take when you run lifts your body slightly so if you're doing it down an incline I don't need to explain why thats bad )

[ringside]

when i go on 4 mile jogs I do about three quarter pace, but after ever work out in the gym I do shuttle runs, I want to be able to sprint for 45 seconds none stop.