How to think about your easy runs | Strength Running - StrengthRunning

How to think about your easy runs | Strength Running - StrengthRunning

Intro: This is a quick summary of “How to think about your easy runs” from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

  • A base run is an easy, steady‑state run (not a recovery, long, or speed workout) that makes up roughly half of weekly mileage.
  • Start your run with the slowest mile to warm up and set a comfortable rhythm.
  • Keep heart‑rate in Zone 1–2; avoid lingering in Zone 3, especially on warm days.
  • Use a watch/HR monitor to stay on pace and watch for early fatigue.
  • Pair easy runs with cross‑training, strength work, and occasional strides for balanced development.

Workout Example:

  • Distance: 7 miles (≈11.3 km) on mixed trail/off‑road terrain.
  • Pacing strategy:
    • Mile 1 – 8:17 min (slowest, easy warm‑up)
    • Mile 2 – 7:54 min
    • Mile 3 – 7:43 min
    • Mile 4 – 8:01 min
    • Mile 5 – 7:41 min
    • Mile 6 – 7:36 min
    • Mile 7 – 7:44 min (finish)
  • Total time: ~55 min.
  • Keep effort comfortable, monitor HR, and adjust if the temperature or clothing makes you over‑heat.

Closing Note: Give the 7‑mile base run a try, tweak the paces to match your own comfort using the Pacing app, and enjoy the easy, steady rhythm that builds your mileage safely. Happy running!

References

Workout - Fitzgerald's 7-Mile Base Builder

  • 0.0mi @ 8'22''/mi
  • 0.0mi @ 7'50''/mi
  • 0.0mi @ 8'07''/mi
  • 5min rest
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