How Fast Should Your Easy Runs Be?
4 Non-techy ways that I keep my easy runs in the right range for best results
Of all the questions I get from runners, “How fast should my easy runs be?” is perhaps the most common. It’s understandable given that easy runs are runners’ most common type of workout.
The last several years have seen an explosion of tech devices and advice to help runners select the appropriate training paces.
Measuring heart rate, power output or even lactate levels can certainly be helpful if you’re into that sort of thing. Personally, I like to back up the information from my heart rate monitor with four decidedly non-techy indicators, which I think are just as accurate in terms of choosing the right pace for my easy runs.
For one thing, relying too much on tech has its drawbacks. It can turn some runners into data geeks and lead to an obsession with numbers. There’s nothing wrong with digging into the data, but I’ve known many runners (myself included) for whom obsessing about data adds stress and confusion to their training rather than providing clarity and insight.
There’s also the question of whether the data I’m getting is accurate. I’ve had times where I’m cruising along on an easy run, glance at my watch and it says my heart rate is 180bpm or more (130 would be normal for that effort), or other times I’m pushing the pace on a tempo run expecting the monitor to read 160 or more and it will read 83. Most of the time, I think the monitor is pretty accurate, but you never know.
Finally, regardless of the data, the most important thing is whether I can get my weekly mileage in, complete my workouts, and get through the week without getting injured and at an effort level where I’m enjoying my running rather than feeling like I’m participating in some form of athletic torture.
This leads me to the following low-tech indicators:
1. Energy Levels for My Key Workouts
The first indicator that my easy runs might be too fast is my energy levels during the harder workouts each week. In my case, I run hard twice a week, an interval or tempo workout mid-week, and a long run on the weekend. These are my two most important sessions of the week.
If I can’t hit my goal pace for my intervals or tempo runs or I can’t complete my long run, this is often a sign that I’m running too hard on the easy days.
While it’s normal to carry a certain level of fatigue from day to day, I want to arrive at my key sessions feeling rested and ready to attack the workout.
2. Motivation
The second indicator is somewhat related to the first. Usually, I’m a pretty motivated runner. I’ve been at it for over 40 years and rarely do I have days where I don’t look forward to getting out the door to run, especially when the weather is good.
I’ve learned over the years that when I find myself struggling to find the desire to get out for a run, especially if it lasts for several days in a row, it’s a sign I’m trying too hard. If I’m truly running easy on my easy days, I’m almost always rested enough to have the desire to get out for my daily run.
3. Concentration
If I’m cruising along at the right pace on my easy runs, it feels, maybe not effortless, but not something I have to work at or think about too much. Most of my easy runs are a great opportunity to let my mind wander and work out solutions to a problem, review my day, or plan for an upcoming event.
When I find myself having to focus a bit more and concentrate to maintain a given pace, that’s a clear sign I’m working too hard and it’s time to back off a little.
4. The Talk Test
Finally, here’s one last piece of tried-and-true advice we’ve been hearing since the running boom in the 70s. If my easy runs are in the right pace range, I’ll be able to comfortably carry on a conversation with my running mates.
Now, given that I mostly run alone, I do try to avoid actually talking to myself as I run (not always successfully!). Instead, I just make sure that my pace is comfortable enough to carry on a conversation if need be.
Keeping my easy runs in this pace range allows me to build my aerobic base while ensuring I have all the energy I need for my key workouts and being able to train consistently day after day without interruption.