| One
of the most common mistakes runners make is going
too fast on their easy runs.
Consider this: if elite runners,
who race faster than 3:00 per kilometer, often run
their easy sessions at around 5:00 per kilometer,
are you truly keeping your easy runs easy enough?
Benefits of easy pace training:
Easy runs improve your aerobic base, enhance endurance,
and support recovery after harder sessions.
When to run at an easy pace:
Long runs, recovery runs, and a significant portion
of your weekly training should fall into this category.
How to recognize the right effort level:
You should be able to speak in full sentences while
running. If you're breathless, you're pushing too
hard.
How to calculate it:
Use 60 to 75 percent of your maximum heart rate
as a guide, or rely on perceived effort: aim for
a 2 to 5 on a scale from 0 (resting) to 10 (maximum
effort).
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