Does your easy pace naturally speed up as you get fitter?

Short answer: yes.

Long answer: yeah.

Yes, but I'd still argue there's benefit to still keeping it to a similar pace. Most of which has to do with people running their easy runs too fast.

feldman wrote:

Yes, but I'd still argue there's benefit to still keeping it to a similar pace. Most of which has to do with people running their easy runs too fast.

Too fast during the portion of the year when you're working out, yes, but I think faster easier pace is beneficial when you're putting in your base.

My coach used to say that easy pace getting faster is one of the best indicators of improved fitness (without races to confirm).

He also said you need to be honest about it, though, and not pretend a slightly faster than easy pace was in fact, easy.

not Casey Kasem wrote:

feldman wrote:

Yes, but I'd still argue there's benefit to still keeping it to a similar pace. Most of which has to do with people running their easy runs too fast.

Too fast during the portion of the year when you're working out, yes, but I think faster easier pace is beneficial when you're putting in your base.

I'd agree with that.

easy weeks wrote:

He also said you need to be honest about it, though, and not pretend a slightly faster than easy pace was in fact, easy.

This is basically what sparks the question. My easy pace has slowed down, even though I'm fitter. Basically, I think I quit lying to myself about what was truly an easy pace, but at times I question if I should speed up a little, even though I'd have to keep checking the GPS to see if I'm holding the correct pace

I definitely find my easy pace getting faster as I get fitter. This was the case decades ago back in college, and it is true as a masters runner coming back from an injury.

Like others have said, you do have to monitor yourself some and try to be honest about why your pace is picking up. I tend to find myself dropping down faster and faster out of a combination of boredom (because I run alone a lot) and out of a desire to just have the run be over (since I am marathon training and most of my runs tend to be 10 or more miles).

When alone, I tend to check myself by forcing myself to recite the pledge of allegiance. If I can't get it out smoothly and without changing my breathing, I know I am starting to crank down below easy distance pace.

Conversely, I never worry about my easy distance pace being too slow. If it is slow one day, I just attribute it to being where my body is.

I generally see my average pace for a 10 mile run range over a distance of 20 to 30 seconds per mile on a day by day basis.

This is basically what sparks the question. My easy pace has slowed down, even though I'm fitter. Basically, I think I quit lying to myself about what was truly an easy pace, but at times I question if I should speed up a little, even though I'd have to keep checking the GPS to see if I'm holding the correct pace

You could try using heart rate as a guide, instead of pace. Let's say 120-130 BPM is your target range for a basic run. Less than that, you feel like you are moving too slow. So maybe last year it took 9:00 pace to be in that range, but now it's 8:30 pace. I'm oversimplifying, but heart rate is a good guide to how hard you are working. I'll bet a lot of runners would be shocked if they saw their heart rate on their supposed "easy" runs. And heart rate automatically adjusts for conditions, e.g. a hot day requires a slower pace.

Don't be a slave to the watch, just go out and run by feel, enjoy the scenery, carry on a conversation.

Coach wrote:

Don't be a slave to the watch, just go out and run by feel, enjoy the scenery, carry on a conversation.

And there's obviously something in between. It's quite possible to have a healthy and effective relationship with running technology without "being a slave".

feldman wrote:

Coach wrote:

Don't be a slave to the watch, just go out and run by feel, enjoy the scenery, carry on a conversation.

And there's obviously something in between. It's quite possible to have a healthy and effective relationship with running technology without "being a slave".

I totally agree about easy run pace getting faster as you're fitter. What I like to do is set the watch & simply ignore it the first couple miles of a moderate/long run & you'll be surprised with how easy it feels. I check once it beeps (mile split) You know the pace increases when there isn't a full on conversation going on lol & you notice people's breathing more

yes it does, as long as you squeeze the toothpaste

Not really

I think back to my college days.

I got fitter every year.

Ran easy runs with the team.

The whole team did not run our easy runs at a faster pace each year as I got fitter.

Yep, mine does and I don't worry too much about it since I'm only running a few times a week. When I used to run every day or trained for a marathon then I would be more mindful on how fast I was going on my easy days but also it would come naturally if I stressed the body enough i.e. after a long run or hard workout days.

It depends on the week of training. If I am just doing base training the answer is yes.

When I would do track workouts or tempo runs as part of my stage of trading my easy pace was often very slow for the first couple miles.

Of course.

It does, but I only noticed this during breaks. When I was in hard training, doing two workouts and a long run each week, my easy pace was the same as it had always been (7:30-8:00, female), so I saw no difference.

Then one day I was taking a break after the season, going on my normal easy 5-mile loop, without looking at my watch since I was on a break -- and it turned out I was running under 7:00 pace, fresh as a daisy. The same thing happened one day when I tapered for a race and then it was cancelled, 10-mile run that day at sub-7:00 pace, felt super easy.

So, you might not notice that your easy pace is getting faster, if you are only running easy on days when you are recovering from hard efforts.

akf wrote:

yes it does, as long as you squeeze the toothpaste

That's the key man.

If you are running 140 miles a week with 2 speed and a long run, your easy pace doesn't get faster.

You need to define your terms, scenario, context, etc.