Are my easy runs too slow?

I disagree with not confused.

Going by effort is the best for your mileage. As you get fitter you will run faster at this same effort (say 75% max HR). This needs to happen because of fitness improvements and not the other way around, because you decide to do easy runs faster.

You can go too easy (unless you run the accompanying high mileage to make it effective) or too hard on your easy runs. Easier is a safer option for sure, but the best benefits will come when you get the effort dialed in. For heart rate, 65% HRR should be a floor (unless you run 250km a week) and 78-80% HRR a ceiling.

SkiMKE wrote:

Please stop saying “recovery run.” There is no such thing. Running requires eccentric muscle contractions which, by definition, impart damage to the muscles. You cannot run, at any pace, without damaging muscles... because physics. Anything that damages the body is, in fact, not recovery. We all feel better after an easy run that we did before it - that’s called dopamine, not recovery. Most runners employ the “recovery run” as a way to pad their mileage (as if anyone cares) and/or indulge their exercise addiction by making that run on tired legs sound like a good thing. Argue/ignore this at your own peril.

thanks for the education I guess. wasn't really trying to start an argument to lead to my peril...

Very interesting discussion. I'm still a little short of your pace

You must be new here.

SkiMKE wrote:

Please stop saying “recovery run.” There is no such thing. Running requires eccentric muscle contractions which, by definition, impart damage to the muscles. You cannot run, at any pace, without damaging muscles... because physics. Anything that damages the body is, in fact, not recovery. We all feel better after an easy run that we did before it - that’s called dopamine, not recovery. Most runners employ the “recovery run” as a way to pad their mileage (as if anyone cares) and/or indulge their exercise addiction by making that run on tired legs sound like a good thing. Argue/ignore this at your own peril.

So all the best distance runners got it wrong did they?

want2getfaster wrote:

I am a 3:07 marathoner, and I am usually able to hit my workouts week to week without many misses. But my easy runs are almost always 8:35-8:50/mile (sometimes even close to 9) and even my normal long runs are usually only about 8:00-8:25 pace. Would I be getting more benefit if I went faster? FWIW, these runs are at about 72-78% max HR which seems correct as well.

You run your easy pace correct up to your 3:07 , but try to mostly stay closer to 8:55 pace. Run your long runs at that pace and finish off with fast last 10-40 min sustained or in intervals at LT-pace. Good luck!What pace do you use for your workouts ?