What is an easy run? How to find your easy pace
By the Kiki team · Updated · 5 min read
An easy run is run at a comfortable, conversational effort: you can speak in full sentences, and it feels about 3 or 4 out of 10. For most runners that's 1 to 2 minutes per mile (about 40 to 75 seconds per kilometer) slower than their 5K race pace. Most of your weekly running should be easy.
Why easy running matters
Easy running builds your heart, lungs and the small blood vessels that feed your muscles, with little stress on your body. That lets you run more often, recover faster and stay healthy. Research on endurance athletes, notably by Stephen Seiler, found they spend roughly 80% of their training at low intensity. Most recreational runners do the opposite and run every run moderately hard.
Three ways to find your easy pace
- The talk test: if you can speak in full sentences, you're easy. If you can only say a few words, slow down.
- Effort: about 3 to 4 out of 10. It should feel like you could keep going for a long time.
- Heart rate: roughly 60 to 70% of your maximum heart rate, often called zone 2. Wrist heart rate can be noisy, so use it as a guide, not a rule.
| 5K time | 5K pace | Easy pace |
|---|---|---|
| 22:00 | 7:05 /mi (4:24 /km) | 8:05–9:05 /mi (5:01–5:39 /km) |
| 26:00 | 8:22 /mi (5:12 /km) | 9:22–10:22 /mi (5:49–6:27 /km) |
| 30:00 | 9:39 /mi (6:00 /km) | 10:39–11:39 /mi (6:37–7:15 /km) |
| 35:00 | 11:16 /mi (7:00 /km) | 12:16–13:16 /mi (7:37–8:15 /km) |
Easy pace changes day to day
Heat, hills, wind, poor sleep and stress all make the same pace feel harder. On those days, go by effort and let the pace slow. An easy run that feels easy is doing its job, whatever the watch says.
Common questions about slow running
Slowing down feels wrong at first. Many runners find they have to add walk breaks to keep their effort easy, and that's fine. Within a few weeks, the same easy effort usually gets faster, which is a sign your aerobic fitness is improving.
Common questions
- How slow should an easy run be?
- Slow enough to talk in full sentences. For most runners that's 1 to 2 minutes per mile slower than 5K race pace.
- Is zone 2 the same as an easy run?
- Roughly. Zone 2 usually means about 60 to 70% of maximum heart rate, which lines up with a conversational, easy effort for most people.
- Can I walk during an easy run?
- Yes. If walking keeps your effort easy, walk. It's especially helpful for newer runners and on hills or hot days.
This guide is general information, not medical advice. If you have pain, an injury or a health condition, talk to a qualified professional.