My plan calls for easy, easy run (zone 1). I don’t use HR on the run but go by pace. My easy runs are between 6:55-7:55 according to mcmillan calculator. But if the plan calls for zone 1 really easy should I run it at recovery pace? I just did interval work on the run yesterday and V02 max on the bike today.
Most people do their easy runs waaaay too fast. 7:15-7:30 is my usual casual run pace (90% of my run mileage is done at this pace). I ran a 1:12:59 half marathon a few months ago, FWIW.
Especially in running, you should make your easy days really easy and your hard days really hard.
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This ^. Set the safe speed, use something around 2%, and enjoy the tv or radio.
You could also try trail running since it’ll be harder to go fast (depending on how technical the trail is).
I’ve found this works for me to keep the pace down on easy days. Everyone is different though, so find what works for you.
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A particular pace is not usually the best guide. Because some days, one pace that feels easy feels hard other days. Mostly what pace values do for you is serve as sanity checks. Upper limits on what could possibly be easy (Sometimes we all need those). But they should not be the controlling factor
It probably sounds too simple but just aim for what feels easy. To do this right, you need to be paying attention. If you are one of those runners who tries to dissociate from your running (headphones or the like) then you’ll need to break out of that and monitor yourself. Let your thoughts wander a bit but try to keep coming back to how you feel. Does it feel easy? Do you feel relaxed? If so, then you are probably doing it right. If not, relax. Don’t even look at the pace. It doesn’t matter.
Of course, it might turn out that that’s not true. You might do what you feel to be easy and be wiped afterwards – or at least a lot more wiped than you were when you started. Once or twice that’s OK but in the aggregate, it’s a clear sign that you are NOT going easy. It’s part of learning to do it right. And once you get the feel for that, you’ll never lose it.
When you are doing it right, you will find yourself ready for your interval-work days. Almost excited to run hard. If you are coming into those days dreading it, then try backing off.
In the long run, I think this is the approach that will give you the most consistency. I could be wrong…
-Joe
While trails are always great…I think you are missing the point.
On easy days, the ‘easy’ refers to effort not pace. If a steep trail has you breathing hard at a 12 minute mile pace, then that is not an easy run.
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I definitely agree with that. I was mostly expanding on the first points that people generally run too hard/fast.
Trails are better on joints and enjoyable (to me), making them a good choice for easy runs if it isn’t too technical/hilly. Should have also pointed out how you feel on an easy run is the whole point.
I do my easy runs around my target IM run (7:20-7:40) to try and optimize my running economy for that pace. Due to a recent injury, I’m doing most all my runs at easy pace and just 1 run a week at a tempo or threshold intervals (depending on my next upcoming race).
Another is to use McMillan, Jack Daniels or the Training peaks pace zone calculator. Ultimately “easy” is any run that corresponds to a heart rate that’s in zone 1. The Pace:HR ratio “Curve” will vary your run economy. It will be a narrower curve for someone with poor economy and very wide for a very efficient runner.
Fartleker is probably in zone 1 heart rate when going as fast as a 6:45 pace. A top elite marathon runner is in zone 1 probably around a 6:00 pace.
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jack daniels “easy” pace always feels a bit hard to me.
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I use HR. My easy runs stay around 140 bpm.
http://linseycorbin.com/blog/view/ive-been-qt2-ed
I found this to be interesting. Read about the long runs, recovery runs. Just for thought.
I’ve slowed my easy runs down and am not going by pace. Sometimes high 7’s, sometimes almost 9’s. But just making sure the easy is EASY. The hard days are feeling easier as it was.
Brent
There are different schools of thought. Salazar seems to think that your easy runs should be ‘honest efforts’, and that it’s ok to be a little less fresh for the hard efforts. However, there’s also the idea of polarized training (someone posted a link here to a canal.fr physio science talk on periodization and training intensities), where your easy efforts are extremely disciplined and extremely easy. The dude talked about elite marathon runners who even walked up hills to make sure they weren’t going above a certain intensity on easy runs. It’s a model that’s widely practiced in the rowing & XC skiing communities.
Personally I go with the latter. I’m no expert, but I think the science supports it more than it does the other schools of thought.
My plan calls for easy, easy run (zone 1). I don’t use HR on the run but go by pace. My easy runs are between 6:55-7:55 according to mcmillan calculator. But if the plan calls for zone 1 really easy should I run it at recovery pace? I just did interval work on the run yesterday and V02 max on the bike today.
Easy run has to do with effort and not speed. Easy for me is easily talking speed. Yes that means that I have to slow down in the hills and sometimes maybe walk if it is really steep and long. I am training after the polarized model so my zone 1 is easy.
Here is the link to Stephen Seiler’s explanation of polarized training.
http://www.canal-insep.fr/fr/training-periodization-deep-root-cultural-heritage-and-innovative-paradigms-2013/ei_13_10_va_pr_stephen_seiler-mov
Easy is easy enough that it doesnt sacrifice tomorrows quality.
Marathon pace + 1:00-1:30 depending on how I’m feeling. Works well for me.
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Right now I’m all hurt & effed up with Boston looming so I’m going w walks & jogs just to survive. BUT anyway I’ve always felt that when you can pull off 4 5 or 6 miles easy & it feels like nothing much (ie barely a workout) then that’s the right pace for 2 or 3 days of the week as well as the first hour of long runs.
One of the best things I’ve done for my running is get rid of the GPS and train mostly by feel – this certainly includes easy runs and even most intense sessions (at mile, 3K, 5K pace, etc.). I’ll use the GPS or do a track workout every so often and I race often enough to have a good sense of where my fitness is and what I need to do to move towards a certain goal (peak for a race, etc.).
I would highly recommend doing at least easy runs by feel, making sure that they really feel easy.
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Most people do their easy runs waaaay too fast. 7:15-7:30 is my usual casual run pace (90% of my run mileage is done at this pace). I ran a 1:12:59 half marathon a few months ago, FWIW.
Especially in running, you should make your easy days really easy and your hard days really hard.
x2
I would throw pace out the window when doing easy runs. A particular pace may be easy on some days and hard on others. Best bet is to use heart rate.
jack daniels “easy” pace always feels a bit hard to me.
Agreed. If I tried to do all of my easy days at that pace, I’d be a wreck on race day
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