Here is the second blog in my series covering various topics in the world of training for distance running.
Today's topic is easy runs and the appropriate duration, feel, heart rate and pace range for your easy runs and their place in our training.
Notes from this video blog:
Easy Runs (also sometimes called recovery runs) Definition
Easy runs are runs we do in order to promote recovery and maintain or advance our cardio vascular fitness and our body's adaptations to running, while we recover from our stress workouts. These runs should be kept relatively short and slow enough that they don't stress the body but rather allow it to recover, while being quick enough to maintain bio-mechanical efficiency and provide cardiovascular support.
Easy Run Duration/Length:
Between 20 minutes and 90 minutes in duration or between 5% and 15% of weekly mileage in any one run.
Easy Run Feel:
Comfortable and relaxed run; never pushing the pace; able to easily carry on a conversation with a running partner
Easy Run Heart Rate:
Easy runs should average between 65% and 75% of maximum heart rate.
Example: if maximum HR is 185 then your easy runs should average between 120 - 138 beats per minute.
Easy Run Pace:
Easy runs should be between 20% and 30% slower than your current lactate threshold. Lactate threshold is defined as the pace you can run for 60 minutes in an all out effort.
Pace charts for all workouts including easy runs are listed on the MPR website:
MPR Training Paces