What is your easy pace, and what was your last race pace?

7-7:30 when I was running, 8:30-9 when racewalking. Race pace was 6:56 for a 10k walk.

Last race pace: 6:20/mile for 4 mile turkey Trot

Easy pace: 8:30/mile

Mid 40s

4:45 Mile, 2:38 Marathon

Ez days 7:35-9:50. Depends on how tired I am. I do like to just shuffle around though.

Easy pace: usually 8:15-8:45
Recent 10k: 38:30

30s - 7:30 for easy pace, 15:20 5K/32:10 10K

60-something this year 8:20 easy pace 7:10/mi for marathon, 6:30 for the half

There is a casual relationship, of course, but it is complex. It's not apparent as a simple correlation because of interaction effects. If you run too fast on your easy runs, for instance, you improve slowly or not at all, and you race more slowly than others of similar fitness and ability.

Easy pace 9:45-10:00

Recent 5k race pace: 5:59

I try not to go by pace, but by HR. I'm 42 and just ran 29:59 for 8k and 17:50 for 5k. Recent long run (13 miles with 1000 feet of gain) was 8:09 pace and 135 HR. Easy flat terrain runs are around 7:50 to 8:15 pace to stay in the mid or low 130s. Easy treadmill days are 130 HR.

6:40 to 7:20 easy pace

29:20 10k

Last Race Pace: 5:30 per mile (17 flat 5k)
Easy Pace: 8-8:30 per mile

Marathon last month in 2:28 mid.

Morning easy runs low 7's down to ~6:40/mi, maybe 6:30

Evening doubles between 8:00-9:00/mi

Easy pace: 7:00-9:00+/mi (rarely faster than 7:30)

Last race pace: 73 min half = 5:35/mi

I used to care how fast I ran my easy days, but as I've gotten faster I've actually run my easy days slower. Currently training for a sub-2:30 marathon and during my peak mileage weeks I never ran faster than 8:00/mi on my easy runs, but obviously workout days were much faster. Now that I'm tapering my easy days are closer to 7:30/mi as I'm starting to feel fresher. In my opinion, easy should be a feeling, not a pace.

Give some context please.

Easy pace for general 5-6 miler or 15+ mile long run?

Race pace for what distance?

Last marathon: 5:38 pace

Easy pace: 7-7:40.

Can be slower in really brutal weather sometimes.

Also heavily dependent on periodization. I tend to average 6:45-7 early in a cycle, when my workouts are relatively easy. Later, when the workouts get really hard, the easy pace gets easier.

I think it also depends on running age. Seems like guys in their 30s to early 40s have the fastest easy pace on average. It takes a lot of years to develop the running economy and fractional utilization of VO2max to make your easy running fast. When I was running my best track times in my 20s, I almost never ran faster than 7:30 pace on an easy day. I just didn't have the lifetime mileage to cruise along at 7-flat pace without putting myself in a hole. Then, of course, you get a bit older and you have to be very careful not to overdo it. There's lots of value in "steady" running near your aerobic (not anaerobic) threshold, but if you're running slower than that, you might as well make it truly easy.

I haven't raced in a decade, but I can look at my training log week from around when I was last racing. For the week ending 17th of October, 2015 (age 46), I did 82 miles with 13,353 ft of climbing averaging 11:04 per mile. That week, I did a short trail/cross country race averaging 5:32 per mile Gradient Adjusted Pace (GAP). I also had an uphill/downhill10.86-mile/2,244ft climb workout where I averaged 8:51 pace on the way up and 5:07 pace on the way down (including shorter splits on that downhill of 2:53 1km, 4:49 mile, 9:44 2-mile, 15:33 5km, etc.). Also that week, I did a 5x1600 workout starting at 5:44, going down to 5:31.

I think win for slowest training pace for race pace. 11:04 pace is exactly half the speed of 5:32 pace.

Looking again, that 11:04 pace that week averaged in the faster workouts and the race, so it was faster than easy pace. I had several runs at 15-minute pace, including the warmup to the race and a 12-miler that week.

5k: 5:04 pace

Easy pace: ~7:50-8:40

even though I live at altitude and do easy runs not on flat ground I don’t really go that fast for easy runs idk why

And a month later, I was doing 4xmile repeats 5:18 to 5:10. In between, doing 10-mile tempos in 60 minutes. Not bad for a 46-year-old, if I do say so myself. I think I could have still gone sub-16 5K at that point but my last two races ever were an ultra and a trail race. The next 9ish months was the last time I was still kind of fast though, so I that's why I stopped racing.

70.

last marathon 8:25 pace

I'm trying to keep HR below 120 on my easy days, which is no faster than 9:40 pace