Easy Pace

Conversational running speed used for most training runs (60–70% of max heart rate). Where fitness is built.

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Understanding Easy Pace

Easy pace is the conversational running speed that constitutes the majority of most training plans — 60–70% of max heart rate, RPE 3–4, a pace where you can comfortably speak in full sentences. It's where most of your aerobic development happens and should represent 75–80% of your weekly mileage.

Easy pace feels deceptively slow, especially for ambitious runners. The natural instinct is to push harder, but the aerobic adaptations that drive long-term improvement (capillary growth, mitochondrial development, fat oxidation efficiency) happen optimally at easy effort. Running easy also allows recovery between hard sessions, reducing injury risk.

Your easy pace is typically 1:30–2:30 per mile slower than your 5K race pace. For a runner who races 5K in 25 minutes (8:03/mi), easy pace is around 9:30–10:30/mi. If you're running your easy days too fast (a common mistake), you're not recovering adequately and you're compromising the quality of your hard sessions.

Key Facts: Easy Pace

Key facts and insights about easy pace that every endurance athlete should know.

Easy pace

Easy pace: 60–70% max HR, conversational, RPE 3–4

Should represent 75–80% of your total we

Should represent 75–80% of your total weekly running volume

Typically 1

Typically 1:30–2:30/mile slower than your current 5K race pace

Key adaptations

Key adaptations: capillary growth, mitochondrial density, fat oxidation, connective tissue strengthening

Pro Tips: Easy Pace

If you can't speak in complete sentences, you're running too fast for an easy run

Slow down even more in heat — easy pace in 85°F should be 30–60 seconds slower than in 55°F

Run easy by heart rate or feel, not pace — your body's definition of "easy" changes daily

Leave your ego at the door — fast runners run their easy days very slowly

Frequently Asked Questions About Easy Pace

No — it makes you faster. Easy running builds the aerobic engine that powers everything from 5K to marathon. Elite runners (who are very fast) run 80% of their miles at easy pace. The speed comes from the 20% that's hard, but only if the 80% that's easy allows full recovery between hard sessions.

If your heart rate is in Zone 2 (60–70% max), you're fine — there's no "too slow" for easy running. Walking breaks on hills during easy runs are perfectly acceptable. The only concern is if your form breaks down at very slow speeds, which can stress different tissues. Otherwise, slower is better than faster for easy days.