Master Easy Running: How to Find "Easy Pace" - StrengthRunning

Master Easy Running: How to Find "Easy Pace" - StrengthRunning

Intro This is a quick summary of Master Easy Running: How to Find “Easy Pace” from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the easy‑run guidelines today. Be sure to watch the full video for all the details.

Key Points

  • Lactate & heart‑rate as proxies: True easy‑pace lives in Zone 1‑2 where lactate is stable. Most runners use heart‑rate as a practical proxy – aim for ≤ 75 % of your max HR.
  • Measure HR accurately: Use a chest‑strap or a reliable arm‑band; wrist monitors are unreliable. Determine your max HR with a hard 3‑5 km race and then stay in the 60‑75 % range.
  • Perceived effort is king: Use the talk test – you can speak in full sentences, feel comfortable, controlled, and conversational (the “3 C’s”).
  • Zone 3 optional: Low‑ mileage runners (≈30 mi/week) can finish a run with 5‑15 min of Zone 3 (slightly faster, near marathon pace) if they feel good, but keep the bulk in Zone 1‑2.
  • Stay flexible: Easy pace will change with heat, terrain, and recovery; be conservative and adjust daily.

Workout Example

  1. Warm‑up: 5‑10 min easy jog, staying ≤ 75 % of your max HR (use chest‑strap).
  2. Main easy run: 30‑60 min (or your regular long‑run distance) at a talk‑test pace – you can hold a conversation without gasping, feeling comfortable and controlled.
  3. Optional finish: If you feel strong, add a last 5‑15 min in Zone 3 (slightly faster, near marathon pace) but only if it doesn’t compromise upcoming key workouts.
  4. Cool‑down: 5 min easy jog, return HR to below 60 %. Adjust distances and times to suit your training plan and use the Pacing app to set your HR zones and pace targets.

Closing Note Give the easy‑run method a try today and tweak the paces to match your own heart‑rate zones in the Pacing app. You’ll feel the difference in recovery and speed—happy running!

References

Workout - Easy Pace Discovery Run

  • 8min @ 8'30''/km
  • 45min @ 6'30''/km
  • 7min @ 9'00''/km
Ready to start training?
If you already having the Pacing app, click try to import this workout:
Try in App Now
Don’t have the app? Copy the reference above,
to import the workout after you install it.
Download Pacing in the App Store Download Pacing in the Play Store

More Running Tips

Why Running Slower Beats Speed Work: Mastering Low‑Heart‑Rate Training for Faster Times

This collection dives deep into the science and practical tips behind Zone 2 (low‑heart‑rate) running, showing how easy, conversational‑pace miles build aerobic capacity, burn fat, and cut injury risk while laying the foundation for faster race paces. It blends evidence from blogs, videos, and community advice with actionable strategies—like pacing percentages, run‑walk intervals, and personalized heart‑rate zones—that let runners become their own coach and see measurable performance gains, especially when paired with a smart pacing app that delivers real‑time feedback and adaptive plans.

Read More

Mastering Effort‑Based Workouts: From Perceived‑Effort Ladders to Marathon Speed Sessions

This collection showcases a variety of effort‑focused workouts—interval ladders, hill repeats, tempo runs, and marathon‑specific speed sessions—designed to sharpen pacing, boost mental toughness, and translate directly to race‑day performance. By emphasizing perceived effort over rigid paces, the guides help runners personalize intensity, track progress, and adapt training to their own fitness levels, while offering actionable tips for recovery, strength work, and mental resilience. The underlying principles align perfectly with a smart pacing app that can generate, customize, and provide real‑time feedback on these exact workouts, turning any runner into their own coach.

Read More

Why Easy Runs Matter: Mastering the Aerobic Base and Smart Intensity for Faster Times

Across videos, blogs, and forums the consensus is clear: the bulk of mileage should be spent in an easy, conversational zone (about 70‑80% of max heart rate) while a smaller slice is reserved for high‑intensity work. Understanding the purpose of each session, using heart‑rate or perceived effort to stay in the right zone, and gradually layering in thresholds, intervals, or hill repeats prevents over‑training and builds a stronger aerobic foundation. With a pacing app that tailors zones, delivers real‑time feedback, and adapts plans as you progress, you can put these principles into practice without guesswork.

Read More

Ready to Transform Your Training?

Join our community of runners who are taking their training to the next level with precision workouts and detailed analytics.

Download Pacing in the App Store Download Pacing in the Play Store