The Right Way to Pace Your Easy Runs

By now, I think you know I'm a big fan of using HR to guide easy runs.

I think it is, BY FAR, the best metric for those new to running to use to help guide their training.

But that doesn't mean you need to ignore pace (or feel) completely.

Eventually, you want to use HR, pace, and feel to guide all of your runs.

Start with heart rate

The easiest way to keep your easy runs easy is to go by heart rate.

Shoot for about 70% of your max heart rate. 75% is the hard cap.

It's really damn easy.

Likely a good bit slower than your current "easy" pace.

If you think you're running slow enough on your easy day... you probably aren't.

The percentage-based pace method

Percentage of pace and percentage of speed are very different.

I recommend using percentage of pace.

Here is an easy-to-use calculator: https://apps.runningwritings.com/pace-percent/

For easy runs, keep it at 45-60% of your 5K pace.

If using percent of speed, this would be 65-70% of speed.

For me, this translates to 7:42-8:32 for easy runs (based on 5:30 5K pace), which is exactly the range most of my truly easy runs are done at.

And this translates to 130-145 HR (depending on weather), or 68-75% of max HR.

Why this works

Running this easy helps you:

• Build mitochondria and capillaries
• Improve fat oxidation
• Increase total volume with minimal recovery cost
• Stay fresh for threshold or lifting days

And most importantly, it keeps your aerobic system developing without taxing your nervous system or joints.

This is probably the most important point, especially for those of you new to running and especially for those of you that are heavier (even if lean!) than the typical runner:

Running this easy allows your body to adapt to the demands of running.

Your aerobic system will adapt faster than your orthopedic system.

In short, your bones/tendons/joints/etc. need a lot more time to adapt to the strain of running than your aerobic/respiratory systems do.

How to find your true easy pace

You have a few options:

1. Use heart rate
Shoot for about 70% of max heart rate, with 75% as the hard cap (often 130–145 bpm for most people). If you don't know your true max HR, start with 180-age as your cap.

2. Use pace
Do all easy runs at 45-60% of 5K pace. (Based on pace, not speed!)

3. Use feel
You should be able to carry on a conversation. Not speak in 3-4 word bursts, but literally carry on a conversation. If you're huffing at all, it's too fast. It should feel, at least aerobically, like you could keep it up for hours.

Takeaway

Easy runs should feel ridiculously easy.

Stick to low heart rate, low effort, and slow pace, and you'll actually get faster over time.

Don't train your easy days in the middle.

Keep the easy days easy so you can keep the hard days hard.

Capacity Training

I built Capacity Training so your 5K time sets your training paces and your max heart rate sets your heart-rate zones. It teaches you how to build up your mileage slowly by learning how to run easy, with easy cross-training and your lifting planned around it.

Run faster. Get stronger. capacitytraining.app

Mike