Yes, I know easy is an effort and not a pace, but I would like some sort of metric to make sure that I am in the right range.
Yes, I know easy is an effort and not a pace, but I would like some sort of metric to make sure that I am in the right range.
That’s not a good way to figure out easy pace. A better way is based off your 5k. The other problem is, are you talking about easy or recovery? If it’s the day after a workout, pace literally doesn’t matter how slow it is as long as it feels easy, if it’s two days later, then you can talk about a range. To give an example, my easy pace when I had a 4:48 PR was 7:00 - 7:30. When it was 4:33? 8:00 - 9:00 pace. The difference was I did 30 mpw when my PR was slower and 70 mpw when it was 4:33. You have to be more specific. (Give your mileage, PR, years of serious running, main event, etc)
If you have a heart rate monitor, use heart rate. Keep your hr below a max of 75% of max hr on easy runs. It is the effort that has to be kept easy. Pace will vary depending on fatigue, wind, hills, sleep etc.
dukelunchback wrote:
Yes, I know easy is an effort and not a pace, but I would like some sort of metric to make sure that I am in the right range.
I'd approximate it is 50% slower than mile race pace. So...~6:00 pace for a 4:00 miler...7:30 pace for a 5:00 miler...9:00 pace for a 6:00 miler. Definitely not exact, but in the ball park.