easy run pace

Depends on how many miles your doing. I would say your easy pace should be more like 7:15 - 7:20 pace.

yeah SLOW DOWN. oh no your going too fast!

run how you feel. if you feel good go go go. forget the watch!

This guy/girl should be a coach - that's GREAT advice, if you're feeling good - go for it. If it's your recovery day and you're feeling good - go out & pop a long run @ race pace?!? Come on.

Most people do their recovery/easy runs MUCH too fast. They're meant to be easy. You think the elites (<2:15 marathoners) are out there running 5:30's as their 'easy' day (30sec slower than race pace?). These guys are running AT LEAST 6+ on the R&R days so I'm not sure why 2:45 guys seem to have so much trouble getting the concept that they should be doing 7:20+.

Just do 7s +/- 15 seconds.

I've found easier is better. A little piece I wrote on this topic a while back: http://wls3.com/running/steele-rest.php. I recommend 8:25 or slower.

I'm 45 years old and ran a 2:44 and a 2:46 marathon last year. My easy pace is anywhere from 7:00 to 8:00 pace. Run as easy as you have to to stay healthy and be able to keep your mileage high and hit your targets in workouts.

A good indicator is that you should be able to carry a conversation with your running partner without being out of breath.

Performance Review wrote:

A good indicator is that you should be able to carry a conversation with your running partner without being out of breath.

That's perfect advice. It's all by feel. You want to ride that edge day after day without going over the top so you can do it again tomorrow. That said, for a 2:45 marathoner a regular "easy" training pace should be quicker than 8:30 pace.

Lydiard recommends 70 - 100% of your steady state or VO2 max for these runs. Which is different from a percentage of your 5k time. Your VO2 max is about your maximum effort for 11 minutes which is a bit quicker for a 2:45 marathoner than his 5k pace. You want to be able to do these runs so that you can do them consistently without killing your workouts and bringing you down.

what about using a HR monitor for easy runs, probably a good if you know your max and resting HR's

Many of us, me included, tend to go too fast. But 7:10 to 7:20 should be your target. These are recovery days.

bump

i find rich americans wear heart rate monitors and have coaching and expenisve universities and run at slow paces all timed and slow. go easy you tell.

a bunch of friends out here from europe and north africa, we run together as friends and will never go slow. we dont know the science but its from heart. run with your heart and you lungs. make it hurt. who admits they want go slow? I'll go slow when im a old man. who wants to run slow.