Easy Pace
Easy pace is a comfortable running intensity used for recovery and aerobic base building. Learn how to find your easy pace and why running slow makes you faster.
Quick Answer
Easy Pace — is a comfortable, conversational running intensity typically 60-90 seconds per mile slower than your 5K race pace. It's the foundation of distance running training, building aerobic fitness while allowing recovery between hard workouts.
What is Easy Pace?
Easy pace (often called recovery pace or Zone 2) is running at an intensity where you can hold a conversation comfortably. It should feel truly easy—most runners make the mistake of running "easy" days too fast.
Key characteristics:
- Breathing is relaxed
- Can speak in full sentences
- No muscle burn
- Could maintain for hours
How to Find Your Easy Pace
Method 1: From Race Times
Use your 5K pace and add 60-90 seconds per mile:
| 5K Pace | Easy Pace Range |
|---|---|
| 6:00/mile | 7:00-7:30/mile |
| 7:00/mile | 8:00-8:30/mile |
| 8:00/mile | 9:00-9:30/mile |
| 9:00/mile | 10:00-10:45/mile |
| 10:00/mile | 11:00-12:00/mile |
See the full Jack Daniels Running Table.
Method 2: Heart Rate
Easy pace typically corresponds to:
- 65-75% of max heart rate
- Zone 2 heart rate
Use our Zone 2 Heart Rate Calculator.
Method 3: Talk Test
If you can't speak comfortably, you're going too fast. Period.
Why Easy Pace Matters
The 80/20 Principle
Research shows optimal training distribution:
| Intensity | % of Training |
|---|---|
| Easy (Zone 1-2) | 80% |
| Hard (Zone 4-5) | 20% |
Most recreational runners do the opposite—too much moderate intensity, not enough truly easy or truly hard.
Learn more: Benefits of Zone 2 Running.
Physiological Benefits
| Adaptation | How Easy Pace Helps |
|---|---|
| Mitochondrial growth | More cellular energy factories |
| Capillary development | Better oxygen delivery |
| Fat oxidation | Improved fat burning |
| Recovery | Repairs muscle damage |
| Aerobic base | Foundation for speed work |
Easy Pace Guidelines
VDOT-Based Easy Paces
| VDOT | Easy Pace (min/mile) | Easy Pace (min/km) |
|---|---|---|
| 35 | 11:04-12:12 | 6:53-7:35 |
| 40 | 9:55-10:53 | 6:10-6:46 |
| 45 | 8:58-9:50 | 5:35-6:07 |
| 50 | 8:09-8:55 | 5:04-5:33 |
| 55 | 7:28-8:08 | 4:38-5:03 |
Heart Rate at Easy Pace
| Metric | Range |
|---|---|
| % of Max HR | 65-75% |
| % of Heart Rate Reserve | 60-70% |
| RPE (1-10) | 3-4 |
Common Easy Pace Mistakes
1. Running Too Fast
The most common mistake. Signs you're going too fast:
- Can only speak in short phrases
- Breathing is labored
- Checking your watch frequently
- Feeling tired after "easy" runs
2. Comparing to Others
Your easy pace is personal. A faster runner's easy pace might be your tempo pace. Run YOUR easy pace.
3. Ignoring Conditions
Adjust easy pace for:
| Condition | Adjustment |
|---|---|
| Heat/humidity | Slow 10-20 sec/mile |
| Hills | Slow on climbs, easy on descents |
| Altitude | Slow 5-10% above 5000ft |
| Fatigue | Slow as needed |
Read more: How to Run in Zone 2.
Easy Pace in Training Plans
Weekly Structure Example
| Day | Workout | Pace |
|---|---|---|
| Monday | Easy | Easy pace |
| Tuesday | Intervals | Mixed |
| Wednesday | Easy | Easy pace |
| Thursday | Tempo | Tempo pace |
| Friday | Easy | Easy pace |
| Saturday | Long run | Easy pace |
| Sunday | Rest | — |
Easy pace days should feel truly easy to allow recovery from hard sessions.
Long Run Pace
Long runs are typically at easy pace with these variations:
- Standard long run: Steady easy pace
- Progression long run: Easy start, faster finish
- Fast finish: Most at easy, final miles at marathon pace
Easy Pace by Experience Level
| Level | Easy Pace Guidance |
|---|---|
| Beginner | Run/walk intervals, all conversational |
| Intermediate | Consistent easy effort, monitor HR |
| Advanced | Know your zones, stick to them |
| Elite | Precisely prescribed, recovery-focused |
Common Questions
Why does easy pace feel so slow?
Your body adapts to going faster, making easy pace feel unproductive. Trust the science:
- Easy running builds your aerobic engine
- Recovery enables adaptation from hard workouts
- Slow runs make fast runs possible
Should I run by pace or heart rate for easy runs?
Heart rate is often better for easy runs because:
- Accounts for heat, fatigue, hills
- Prevents going too fast when fresh
- Adjusts automatically to conditions
Use our Zone 2 Running Pace guide.
Can easy runs be too slow?
Rarely. Most runners err on the fast side. Very slow running still provides benefits without injury risk or excessive fatigue.
How do I know if I'm running easy enough?
The talk test is simple and effective:
- ✅ Can speak full sentences = Easy pace
- ⚠️ Short phrases only = Too fast
- ❌ Can't speak = Way too fast