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 Here’s 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, but we’ve pulled out the core principles so you can start applying them to your easy runs today.

Key Points

• Lactate & heart‑rate as proxies: Easy pace sits in Zone 1‑2, where lactate remains stable. Heart‑rate offers a practical way to monitor this—most runners target 60‑75% of max HR.
• Measure HR accurately: A chest‑strap or reliable arm‑band is essential; wrist monitors tend to be inaccurate. Find your max HR by running a hard 3‑5 km effort, then hold your easy runs in the 60‑75% range.
• Perceived effort is king: The talk test is your guide—you should be able to speak in complete sentences, feel at ease, and maintain a steady, conversational rhythm (the “3 C’s”).
• Zone 3 optional: Runners covering light mileage (around 30 mi/week) can include 5‑15 minutes of Zone 3 (a bit quicker, close to marathon pace) near the end if they’re feeling fresh, but keep the majority at Zone 1‑2 intensity.
• Stay flexible: Heat, hills, and how well you’ve recovered will all shift your easy pace. Be cautious and fine‑tune each day.

Workout Example

1. Warm‑up: Start with 5‑10 minutes of easy jogging, keeping your heart‑rate at or below 75% of max (using a chest‑strap monitor).
2. Main easy run: Run for 30‑60 minutes (or whatever distance your training calls for) at a pace where the talk test applies—conversation flows naturally without strain, and you feel relaxed and in control.
3. Optional finish: If you’re feeling strong, you can finish with 5‑15 minutes at Zone 3 pace (slightly quicker, around marathon effort) as long as it won’t hurt your readiness for harder sessions.
4. Cool‑down: Close with 5 minutes easy, bringing your heart‑rate back under 60%. Plug your HR zones and pace targets into the Pacing app to customize these numbers for your own fitness.

Closing Note Test out this easy‑run approach and adjust the paces based on your personal heart‑rate zones in the Pacing app. You’ll notice the difference in how you recover and how fast you’re able to go—enjoy your runs!

References

• Master Easy Running: How to Find “Easy Pace” - YouTube (YouTube Video)