How slow should my easy runs ACTUALLY be? TIPS to calculate the right PACE to RACE FASTER!

7 min miles for easy runs 😳 I can't run that fast flat out 😂 My current easy pace is about 11 min a mile and even then i struggle to stay in Z2 😤

So hard to run easy if you’re not used to it!

I just run a 19:40 parkrun last Saturday. My easy pace is 6:00 per K/9:40 per mile. Sometimes my recovery run is even slower than that, at 6:30 per K/10:30 per mile pace.

I've been running Zone 2 for a couple of years. I was having to walk all the hills at first and was at about 7:20 Per Km and now my Zone 2 runs average at around 5:30 per KM. When I was marathon training I could run 5:10 per KM in Zone 2. The improvement is crazy and the top speed also increases! Resting HR also went from around 62 to 49.

All good tips Ben. When I first started taking my easy runs more seriously it was a bit of a hurdle. For me, I was very frustrated with my heart rate. As an over 50 year old runner, I felt it was too easy to climb into zone 3. I would encourage newbies to work towards zone 2 heart rate, but don't get upset if it is a struggle to stay in Zone 2. I would say it took about 4 to 6 weeks before I could consistently dial it in. Also, I'd encourage people to realize that the wrist-based monitors are iffy and that if you are an experienced runner, your zone 2 is probably higher than the age-graded calculators. I've seen some nice benefits from it, but nothing super epic. I've been able to boost my weekly mileage by about 15 - 20% without added stress on my body. I also have more energy for the harder workouts. I am also less sore from average runs. I haven't seen huge speed gains but modest ones over the course of a year. My Zone 2 pace wound up being about 2:30 - 3:00 minutes slower than 5K race pace. So it is definitely slow and you have to take your ego out of the equation. When I post an easy run on Strava, I clearly make it known that my intent was to run slow and easy and if I hit Zone 2, then the run was a success. Cool video Ben and you summed up the process nicely.

Great video thank you for all you do. Keep the great work going.

Cheers Ben! everyone talks about easy pace but you actually gave useful tips on how to calculate it! thanks for the pace chart

Really great videos guys 😊 You are inspiring so many people, runners, and non runners a like. Great video. Keep up the good work 👏

Great video Ben. Loads of info 🏃‍♂️👍

Thanks Ben, great video, I am preparing for my seco d Cape Town marathon in October this year, can't wait.

Really good video, the pacing chart will be really useful 👍🏻

Yea!!! Well done Sarah we’ve been watching Sarah’s progress all weekend what a warrior 😀👍

I'm currently focusing on easy runs (Zone 2), I'm still in the extremely slow stage but I can see what the end benefits will be, so am sticking with it. My tip for anyone else out there is 'leave your ego at home', you will be going slowly to start with but, it really doesn't matter, think long term gains 😀

I love your hats...ordered a bundle with a running shirt right now! thx for creating cool running apparel :-)

Off the back of an injury I’ve switched to 80/20 running and really liking it. I’ve found myself questioning how slow I’m going at times, but I’m running regularly without injury so… go me! I’m hoping over the months (and years) I’ll start to see the benefits in terms of my race paces.

Really great advice! I think the point about ego is a big one, especially with so much going on social media. It’s hard not to compare to others and think about what other people might make of your slower pace. But it’s worth it for the overall gains over time!

Great advice 👍👍👍🏃🏻‍♂️🏃🏻‍♂️. Brilliant channel 👍

Great video!!!

Saw one of your singlets in the wild at a parkrun a few weeks ago - looked good!

Like the jacket tip. Never considered that, very useful.