Easy Pace Discovery Run

Easy Pace Discovery Run

Workout - Easy Pace Discovery Run

  • 8min @ 8'30''/km
  • 45min @ 6'30''/km
  • 7min @ 9'00''/km
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Intro A breakdown of “Master Easy Running: How to Find Easy Pace” from StrengthRunning that you can put into practice right away. The video is worth watching in full. The core principles are below so you can start applying them to easy runs today.

Key points

  • Lactate and heart rate as proxies: easy pace sits in Zone 1-2, where lactate stays stable. Heart rate is a practical way to track this. Most runners target 60-75% of max HR.
  • Measure HR accurately: use a chest-strap or reliable arm-band. Wrist monitors are often inaccurate. Find your max HR with a hard 3-5 km effort, then hold easy runs in the 60-75% range.
  • Perceived effort is king: the talk test is the guide. You should be able to speak in complete sentences and hold a conversational rhythm (the “3 C’s”).
  • Zone 3 optional: low-mileage runners (around 30 mi/week) can add 5-15 minutes of Zone 3 (slightly quicker, close to marathon pace) near the end if fresh. Keep the majority at Zone 1-2.
  • Stay flexible: heat, hills, and recovery will all shift easy pace. Tune each day.

Workout example

  1. Warm-up: 5-10 minutes easy, HR at or below 75% of max (chest-strap monitor).
  2. Main easy run: 30-60 minutes (or whatever distance the plan calls for) at a pace where the talk test applies. Conversational, relaxed, in control.
  3. Optional finish: if you’re strong, finish with 5-15 minutes at Zone 3 pace as long as it won’t compromise upcoming hard sessions.
  4. Cool-down: 5 minutes easy, HR back under 60%.

Plug your HR zones and pace targets into the Pacing app for your fitness.

Closing note Try this approach and adjust the paces in the Pacing app to your zones.

References

Inspired by StrengthRunning

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