How Easy Should An Easy Run Be? | Running Slow To Run Fast!

What does an easy run actually mean? How far or how long should they be & is there a particular pace they need to be run at? Well, they’re good questions because this is a topic that all too often becomes a bit of a grey area in training. So today we are going to clear those up and explore just how easy you should be running during an easy run!

Easy or steady runs… or perhaps you might refer to them simply as your ‘recovery runs’, are what tend to make up the majority of our running volume. But what does an easy run actually mean - how far or how long should they be… and is there a particular pace they need to be run at?

Well, they’re good questions because this is a topic that all too often becomes a bit of a grey area in training. So today we are going to clear those up and explore just how easy you should be running during an easy run.

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[thedanalcantara]

That feeling when the zone 1 and 2 paces in the video are where my PB paces are at right now...

[TheRunningAccountant]

I've known what an easy run is for years but still can't help but watch every video on it, just to make sure I'm not missing anything 😂

[peterwhite]

I’m 75. I wish someone would make a video on helping older runners. Tomorrow I’ll run my first outdoor 5 k training run. I’ll go slow. Check heart rates etc.

[loutfy]

Unfortunetly I have to keep a pace of 9:30 min/km to stay in Zone 2, committed to it though. Hoping it comes down to where can actually run on my Zone 2 “runs” 🤣

[logiconabstractions]

I think one way to have an easier time maintaining easy in the easy runs is to learn to enjoy them for what they are.

I love that they give me time to think and get into a bit of a meditative state. I can't do that if I'm pushing a tempo pace.

[MrBraindead]

Fab video! I really struggle with running at an easy pace. I went out for an "easy" run this morning but when I got back I had to change the description on my training plan to "hard tempo" run.

[SBoots]

I think that is the hardest part of training. I need to use my watch and keep to a 6:00 to 6:15 pace. I'm an older runner so I won't hit your numbers you put in video. I do manage to stay injury free which is a good thing, so far. Cheers

[TR-wmsg]

I started MAF training about 7 weeks ago and it has been a huge help in forcing me to slow down. I used to be in pain on every run (and after every run -- pretty much all the time)...but just a few weeks into MAF training and doing mostly easy runs (truly easy) I'm now virtually pain free! It's wonderful. That's what I use as my motivation when my ego begs me to run faster/harder on what are supposed to be my easy days.

[christiananthonymaraon]

5:45/km is kinda my "fast" or tempo pace 😬

[gdswghdsCjiirwe]

My easy run is a hard walk I'm so outta shape hahaha. Never mind I'll get there.

[seamusosullivan]

Started paying attention to HR on long Sunday runs during lockdown 1. Really challenging at the start to stay in Z1/Z2 but am seeing the benefits with my first sub 4hr marathon (solo run too) back in April. Funny how hitting 50 made me want to think about running slower. Even funnier that I am running stronger now than ever before! Great video GTN!

[Ches]

@GTN, are you sure the HR math is correct? With LTHR 165, zone 1 should be below 165×0.85=140.25 and zone 2 should be greater or equal to 140.25 and below 165×0.89=146.85.

[bidipop]

I've been training too hard on easy session for 5 years. Right now I force myself to keep easy days easy and I improved my run as much in two monthes keeping the easy run easy as in two years of pushing hard everytime.

So, now I feel like I could train more everyday when I was wondering how to do my hard sessions. It's really hard to run slow watching people overtaking you but the matters is what you can do on race days.

[bertchalmers]

How do you approach 'Easy' runs when you're new to running an/or really unfit where just running - heck jogging- is a full on lung busting work out. With the numbers you mention seem to be for people who can run, but these 'easy' runs even appear on the most basic and early training plans. Feeling a bit lost and left out here :(

[esoteric]

I just do all my runs after 50-100 mile bike rides, pretty much forces me to do only easy runs lol

[fifski]

I heard about different types of running workouts, but I think you guys have one more type up your sleeve. 'Setting up the camera and then running in front of it and then coming back to pick up the gear' type of workout. Would be great to hear how this workout can improve the performance of us mortals 😂

[jackdebokx]

In my coaching practice I see that those easy runs only work for athletes who are already quite developed runners - as for beginners without a proper aerobic base, this would probably mean 'walking'. Also I prefer to set the zones in power (using a Stryd e.g.) as this is a more absolute value rather than HR which can fluctuate quite significantly or speed, where terrain obviously plays a part. I do agree that most athletes run their Z2 runs too fast though and I quite often have to remind my athletes to go slower to reap the benefits.

[jordanjmdjmd]

HR zones seem weird to me. When I run super slow, whether it's 10/11/12 minute per mile pace, my heart rate is always around the 155 mark. Even when I run fast, it usually chills around 165. I would legit have to crawl to get in zone 1 or 2 it seems

[vncntpham]

LTHR in your example is 165, and zone 1 less than 85% of LTHR so how it could be less than 119bpm? it must be 165 * 85% = 140bpm

[graemesadd]

I really struggle to keep an easy run, easy. Especially when out on my own, I always end up getting into the comfortable medium/fast pace. I then try to slow down, but find myself 'plodding' and losing form. How can I keep form, yet still go slow enough?