How slow should my easy runs ACTUALLY be? TIPS to calculate the right PACE to RACE FASTER!

How do you slow down on your easy runs? How do you know what "easy pace" actually is? Why do we even need to do it? We're answering all of those questions today!

The best training plans to get you that PB you deserve!

Kit from the video

The best running and casual gear with fast worldwide shipping! Use code YOUTUBE for 10% off your order:

Useful links

Follow along on Social Media!
Second Channel - @benparkestheextramile

Chapters
0:00 Intro
0:21 Why run easy
1:03 Calculating easy pace
3:28 How to maintain easy pace
7:29 Hot & hilly

[paulmulks]

7 min miles for easy runs 😳 I can't run that fast flat out 😂 My current easy pace is about 11 min a mile and even then i struggle to stay in Z2 😤

[thejeffinvade]

I just run a 19:40 parkrun last Saturday. My easy pace is 6:00 per K/9:40 per mile. Sometimes my recovery run is even slower than that, at 6:30 per K/10:30 per mile pace.

[eddiegaul]

All good tips Ben. When I first started taking my easy runs more seriously it was a bit of a hurdle. For me, I was very frustrated with my heart rate. As an over 50 year old runner, I felt it was too easy to climb into zone 3. I would encourage newbies to work towards zone 2 heart rate, but don't get upset if it is a struggle to stay in Zone 2. I would say it took about 4 to 6 weeks before I could consistently dial it in. Also, I'd encourage people to realize that the wrist-based monitors are iffy and that if you are an experienced runner, your zone 2 is probably higher than the age-graded calculators.

I've seen some nice benefits from it, but nothing super epic. I've been able to boost my weekly mileage by about 15 - 20% without added stress on my body. I also have more energy for the harder workouts. I am also less sore from average runs. I haven't seen huge speed gains but modest ones over the course of a year. My Zone 2 pace wound up being about 2:30 - 3:00 minutes slower than 5K race pace. So it is definitely slow and you have to take your ego out of the equation. When I post an easy run on Strava, I clearly make it known that my intent was to run slow and easy and if I hit Zone 2, then the run was a success.

Cool video Ben and you summed up the process nicely.

[runningforviews]

So hard to run easy if you’re not used to it!

[TheDeterminedRunner]

I'm currently focusing on easy runs (Zone 2), I'm still in the extremely slow stage but I can see what the end benefits will be, so am sticking with it. My tip for anyone else out there is 'leave your ego at home', you will be going slowly to start with but, it really doesn't matter, think long term gains 😀

[conradburdekin]

Off the back of an injury I’ve switched to 80/20 running and really liking it. I’ve found myself questioning how slow I’m going at times, but I’m running regularly without injury so… go me! I’m hoping over the months (and years) I’ll start to see the benefits in terms of my race paces.

[markjohnson]

Like the jacket tip. Never considered that, very useful.

[Gary]

Thanks for this video Ben, your timing for me was impeccable! As a seasoned runner getting a little older nowadays I still find it hard to slow down. With 2024 London marathon place secured I am starting my training early and your guidance on easy running is just what I need. And thanks for the Pace Chart that too is a great help.

[RXP]

Good tip for an easy run is to think of it as a hike. Go somewhere where you can let your mind wander and notice the architecture or nature. I found Garmins lactate threshold test a good way to set my easy HR.

[MrNakedLandscaper]

I've been running Zone 2 for a couple of years. I was having to walk all the hills at first and was at about 7:20 Per Km and now my Zone 2 runs average at around 5:30 per KM. When I was marathon training I could run 5:10 per KM in Zone 2. The improvement is crazy and the top speed also increases! Resting HR also went from around 62 to 49.

[Mithruiel]

just wanted to say I've struggled with pacing the entire time since I started running (am one of the "floor it?" out of the gate types and absolutely cooked by the first mile) and have read multiple articles, tips, what have you and your "shorten your stride not your cadence" tip is the first one that actually really worked & helped me, so thank you!

[joshansell]

I use a chest strap to monitor HR and generally go by the MAF method (180bpm - age) which is 149bpm for me. As long as my average HR is that or below, it's an easy run. That's anywhere between 4:55-5:20/km for me. I'm currently in 17:50 5K shape for reference.

[Tomcat]

My big tip... Is... Pay attention to your Resting Heart Rate. Before you do anything, even before getting out of bed, what is your heart rate. A lot of charts and data are not paced on trained endurance athletes. Just an average person. Those usually list RHR as 60-70 bpm. Mine ranges from 37-41. Check out yours! Then I subtract that resting heart rate from their numbers. My zones are almost dead on compared to my race times. Try it out!
Example... I'm 60... So
220-60=160. Then I add 19 back into the equation.60 (Their RHR ave)
- 41 (my RHR)=19. 160+19=179.accirding to my last 5K, my max heart rate is 182. So, it's only off by 3 beats.Thats really close!

[ABucc]

I realize now how important it is to slow it down. I used to not be able to finish my long runs without doing a run/walk, perhaps because I was going out too fast. Now I can complete all my long runs, while going at a slower, steady pace. I still can't master zone 2, though.

[suedfrucht]

love the "gotta catch em all" - Ben on the bottom right of that pace chart 🤩

[mikes]

The way it feels is most important to me. One day (because of bad sleep, illness, hard training the day before, etc) a heart rate of X can feel not easy. Another day that same heart rate X can feel easy (because of consistent training, recovery the day before, sleep, healthy eating, etc). Therefore perceived effort is most important., I think. As a consequence, this is my tip, I chose for a wider easy (zone 2) definition, the one advised in Daniels Running Formula, of 65-79% max HR. For my max HR is 184 this comes down to HR of 120 - 145. If I feel tired I will do my easy run low in this zone (120-135). But if I feel super fresh I will do it high in this zone (135-145), which off course is much more fun because you go much faster, which I think is also good for increasing your running form and efficiency.

[themanwho]

Cheers Ben! everyone talks about easy pace but you actually gave useful tips on how to calculate it! thanks for the pace chart

[realmelofan]

I love your hats...ordered a bundle with a running shirt right now! thx for creating cool running apparel :-)

[Eddie-Spaghetti]

Yea!!! Well done Sarah we’ve been watching Sarah’s progress all weekend what a warrior 😀👍

[rubarb]

Really great advice! I think the point about ego is a big one, especially with so much going on social media. It’s hard not to compare to others and think about what other people might make of your slower pace. But it’s worth it for the overall gains over time!