How slow should my easy runs ACTUALLY be? TIPS to calculate the right PACE to RACE FASTER!
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2024
- How do you slow down on your easy runs? How do you know what "easy pace" actually is? Why do we even need to do it? We're answering all of those questions today!
The best training plans to get you that PB you deserve!
benparkes.com/collections/plans
Kit from the video
Cap benparkes.com/collections/hat...
Singlet benparkes.com/collections/mer...
The best running and casual gear with fast worldwide shipping! Use code TH-cam for 10% off your order:
benparkes.com/collections/mer...
Useful links
Pace chart benparkes.com/blogs/news/paci...
Running in the heat • How to run in the heat...
How to calculate heart rate zones • How to calculate HEART...
Follow along on Social Media!
Second Channel - @benparkestheextramile
Instagram - / benparkes
Facebook - / benparkesruns
Twitter - / benparkes
Strava - / strava
Join the TH-cam Channel / @benparkes
Chapters
0:00 Intro
0:21 Why run easy
1:03 Calculating easy pace
3:28 How to maintain easy pace
7:29 Hot & hilly - กีฬา
7 min miles for easy runs 😳 I can't run that fast flat out 😂 My current easy pace is about 11 min a mile and even then i struggle to stay in Z2 😤
11 minutes per mile is better than I can do. If I could run 7 minutes per mile, I'd feel like Bionic Woman.😅😂
So hard to run easy if you’re not used to it!
That's so true. You sound like your showing off when you say i struggled to run slow
Oh shut up
I just run a 19:40 parkrun last Saturday. My easy pace is 6:00 per K/9:40 per mile. Sometimes my recovery run is even slower than that, at 6:30 per K/10:30 per mile pace.
Good running. Would love a sub 20.
Just run more mileage per week and be patient. @@pf4186
What’s your weekly mileage ?
@@sousa9682 70km. But I also play basketball/swim/cycling roughly twice a week. I average 1100 active calories per day according to garmin.
Running success depends on consistency, who can run more without getting injured. Running slower so you can run more. More time on your feet is always gonna make you faster, intensity is the icing on the cake.
This has hugely encouraged me. Thank you
"Let go of your ego", that's really the most difficult one of them all. Don't know if it's a men thing, but when on my own running slow, I always get the feeling people probably thinking "can't he run any faster??" :D Yeah, it's super childish I know, but that how it is....
I'm currently focusing on easy runs (Zone 2), I'm still in the extremely slow stage but I can see what the end benefits will be, so am sticking with it. My tip for anyone else out there is 'leave your ego at home', you will be going slowly to start with but, it really doesn't matter, think long term gains 😀
Great video thank you for all you do.
Keep the great work going.
Cheers Ben! everyone talks about easy pace but you actually gave useful tips on how to calculate it! thanks for the pace chart
All good tips Ben. When I first started taking my easy runs more seriously it was a bit of a hurdle. For me, I was very frustrated with my heart rate. As an over 50 year old runner, I felt it was too easy to climb into zone 3. I would encourage newbies to work towards zone 2 heart rate, but don't get upset if it is a struggle to stay in Zone 2. I would say it took about 4 to 6 weeks before I could consistently dial it in. Also, I'd encourage people to realize that the wrist-based monitors are iffy and that if you are an experienced runner, your zone 2 is probably higher than the age-graded calculators.
I've seen some nice benefits from it, but nothing super epic. I've been able to boost my weekly mileage by about 15 - 20% without added stress on my body. I also have more energy for the harder workouts. I am also less sore from average runs. I haven't seen huge speed gains but modest ones over the course of a year. My Zone 2 pace wound up being about 2:30 - 3:00 minutes slower than 5K race pace. So it is definitely slow and you have to take your ego out of the equation. When I post an easy run on Strava, I clearly make it known that my intent was to run slow and easy and if I hit Zone 2, then the run was a success.
Cool video Ben and you summed up the process nicely.
Off the back of an injury I’ve switched to 80/20 running and really liking it. I’ve found myself questioning how slow I’m going at times, but I’m running regularly without injury so… go me! I’m hoping over the months (and years) I’ll start to see the benefits in terms of my race paces.
Great video Ben. Loads of info 🏃♂️👍
Really great videos guys 😊 You are inspiring so many people, runners, and non runners a like. Great video. Keep up the good work 👏
Thanks Ben, great video, I am preparing for my seco d Cape Town marathon in October this year, can't wait.
Really good video, the pacing chart will be really useful 👍🏻
Really great advice! I think the point about ego is a big one, especially with so much going on social media. It’s hard not to compare to others and think about what other people might make of your slower pace. But it’s worth it for the overall gains over time!
I've been running Zone 2 for a couple of years. I was having to walk all the hills at first and was at about 7:20 Per Km and now my Zone 2 runs average at around 5:30 per KM. When I was marathon training I could run 5:10 per KM in Zone 2. The improvement is crazy and the top speed also increases! Resting HR also went from around 62 to 49.
How long did it take you to went from 7 20/km easy pace to 5 30/km easy pace?
Took about 6 months for it to drop under 6 per km and it gradually kept dropping. If I do high mileage I can now get around 5 mins per km in Z2
@@MrNakedLandscaper im assuming youre not just doing easy runs? You do speed sessions aswell? Intervals, tempos..
Mainly a fast Parkrun most weeks and the odd race here and there.
Yea!!! Well done Sarah we’ve been watching Sarah’s progress all weekend what a warrior 😀👍
I love your hats...ordered a bundle with a running shirt right now! thx for creating cool running apparel :-)
Good tip for an easy run is to think of it as a hike. Go somewhere where you can let your mind wander and notice the architecture or nature. I found Garmins lactate threshold test a good way to set my easy HR.
Great video!!!
Saw one of your singlets in the wild at a parkrun a few weeks ago - looked good!
Like the jacket tip. Never considered that, very useful.
Great advice 👍👍👍🏃🏻♂️🏃🏻♂️. Brilliant channel 👍
Great video Ben...I think running to feel cannot be stated enough...listen to your body is so important.
Thanks for this video Ben, your timing for me was impeccable! As a seasoned runner getting a little older nowadays I still find it hard to slow down. With 2024 London marathon place secured I am starting my training early and your guidance on easy running is just what I need. And thanks for the Pace Chart that too is a great help.
All the best for your London training and race day Gary. See you out there! Glad to hear you liked the video!
love the "gotta catch em all" - Ben on the bottom right of that pace chart 🤩
The way it feels is most important to me. One day (because of bad sleep, illness, hard training the day before, etc) a heart rate of X can feel not easy. Another day that same heart rate X can feel easy (because of consistent training, recovery the day before, sleep, healthy eating, etc). Therefore perceived effort is most important., I think. As a consequence, this is my tip, I chose for a wider easy (zone 2) definition, the one advised in Daniels Running Formula, of 65-79% max HR. For my max HR is 184 this comes down to HR of 120 - 145. If I feel tired I will do my easy run low in this zone (120-135). But if I feel super fresh I will do it high in this zone (135-145), which off course is much more fun because you go much faster, which I think is also good for increasing your running form and efficiency.
I use a chest strap to monitor HR and generally go by the MAF method (180bpm - age) which is 149bpm for me. As long as my average HR is that or below, it's an easy run. That's anywhere between 4:55-5:20/km for me. I'm currently in 17:50 5K shape for reference.
Great tip about monitoring average HR! I live in the very hilly Cotswolds so every run is a hill run. I obsess over live HR on east runs and it’s almost impossible to stay in Zone 2. Will try switching to average HR. Cheers Ben 👍🏻
1.50 minute into this and it's New Zealand represent. Just behind you Ben, is my mate Gene is his Night Ninja t-shirt - our running group here in NZ.
Brilliant 👌
Half way through the L2 Ben Parks Ultra 50k training plan. I’m loving all the easy runs ❤
One trick I like to use for easier runs is to explore new areas. During the summer, I will often do open ended runs, where I stop at some cafe/brunch place I wanted to visit, and just get an Uber or a friend to give me a lift back home. Maybe even stop and take a few photos along the way.
What do you think of the idea of incorporating trail or road/trail mixes into long runs to make them a little more interesting (obviously I'd avoid really technical trails)?
Easy and Steady runs are the only runs I focus on HR. Not too strict but keeping easy in the 130s and steady in the low 150s works for me. Pace is variable depending on fatigue.
So hard to run easy if you’re not used to it!. Really good video, the pacing chart will be really useful .
Using heartrate is often not accurate as 99% of people do not even know what their max heartrate is (formulas are crap as max HR is highly individual) thus not calculating the right zones properly (like the border from zone 2 to zone 3 for example etc.). The best and honest measurement is to do an all out 5k race / time trial (which displays what your body is currently physically able to perform) and then using that time to calculate your training pace zones with apps like the Vdot Calculator etc.
Then doing your training around these pace zones, reevaluating every 1-2 months with a new time trial and then adapting accordingly. Using heartrate without getting your max heartrate tested in a lab is not really accurate.
I have been doing some of my slow runs in the treadmill so I watch into some videos and keep myself entertain. Out is beautiful too but trying to use all resource on hand to make it happen
I currently use runna app and its great for structure in my workout and warmups/2 x easy days a week i make sure I'm Z2 which for me is a max of 152 based on my max hr/resting etc. Usually AVG about 148 on those days which one day will be 5:35/km then another day after a hard day it's sometimes 6-6:15/km varying factors. I quite like a nice easy 8k in 40 odd mins.
you mention the option of running on a treadmill to perhaps control your speed. I am currently looking for a new one. I particularly like to use on for my interval days. Do you have a durable one that you'd recommend? Currently considering Precor and Life Fitness brands.
Hi Ben! I have a question! Have you ever had a toenail fall off (my toenail) and run away? What tips would you give me for toe care while running a standard marathon and mountain marathons! Thank you very much!
I switched my trail shoe brand & sized up in my other shoes. If I stayed in the same size & brand in trail shoe I would have lost both on both feet.
I realize now how important it is to slow it down. I used to not be able to finish my long runs without doing a run/walk, perhaps because I was going out too fast. Now I can complete all my long runs, while going at a slower, steady pace. I still can't master zone 2, though.
and you can even negative split the last half as well if you're feeling good that day. That's what I did last weekend, set out around 5:45-50/km for the first 12k, did 5:20-30/km over the last 11k. I had been going out at that 5:20-30/km pace, and I would just be dead trying to get back home haha. Pacing easy in the beginning really helped me make sure I was 1) staying at a low enough HR to get some of those benefits, while also 2) having enough energy to blend in a "tempo" type run (at least with my HR) for the second half.
Ok, I’m going to give this another go! Have tried a few times, but always given up as 1) I had to keep walking to keep my heart rate down and 2) keeping a 176 cadence (my norm) at 6 mins per km felt very bizarre. For info, I’m 56 and a 21 minute parkrunner (PB 19:24). Thanks Ben for the encouragement.
Try to forget the cadence. It is useless on easy runs. I started doing only easy runs (MAF technique) last year and improved the race results in 2 minutes (10k races), even at age 59. My easy runs (keeping max HR under 123/124) have a 5'30 to 5'40 pace, depending the distance covered, but the cadence is about 165.
It is not possible to to run naturally at a 180 cadence when you are going below 6.00/km.
180 cadence is for people who can run 5 min/km or faster. For many of us, easy run is slower than 6min/min. Expect a cadence of 160 or so.
My big tip... Is... Pay attention to your Resting Heart Rate. Before you do anything, even before getting out of bed, what is your heart rate. A lot of charts and data are not paced on trained endurance athletes. Just an average person. Those usually list RHR as 60-70 bpm. Mine ranges from 37-41. Check out yours! Then I subtract that resting heart rate from their numbers. My zones are almost dead on compared to my race times. Try it out!
Example... I'm 60... So
220-60=160. Then I add 19 back into the equation.60 (Their RHR ave)
- 41 (my RHR)=19. 160+19=179.accirding to my last 5K, my max heart rate is 182. So, it's only off by 3 beats.Thats really close!
Hey coach thanks a ton for your amazing content. I have heard that easy pace should be 2 min slower than my 5k race goes into the lower bound of my zone 3 (i have belt for HR monitoring) not zone2 . I have heard that easy run should be in zone2 . Should I run slower than 2 minutes? My 5k race pace is 3:40 and my weekly mileages is 70km. Im 34
I’m 6 weeks out from my first marathon using Ben’s beginner program. I feel I discovered Zone 2 too late to benefit in such a short timeframe. However, I do find benefit in training easier based on perceived effort. I’m not sure about the zones on my watch as to how accurate they are. My speed is creeping up naturally. My goal this year is sub 4 and hopefully next year Boston Qualifier. May be ambitious but dare to dream.
How was the race? Did you get your goal time?
@@morrisg5060 my finish time was 4:30. I did enjoy my first marathon and finished strong, but there were some problems with the race organizers. It was an unusually warm day, lack of volunteers and no water at the aid stations for the second half. I felt my best option was to slow down do as to not get sick. I’m back training now. Thanks for checking in 😀 P.S. Ben’s attitude and videos helped me be better able to deal with the adversity.
@@tompatrick795 That is great!!! It also appears you didn't get injured. I haven't done a marathon yet but I hope to do as well as you did when it's my turn.
Lose the ego advice is a really good one😉. Did my easy jogs way too fast for many years…
When I do an easy run in warmer conditions, my heart rate can go up +10 bpm but my perceived effort stays the same. So the question then is, should I slow down to get my heart rate down, or can I just continue as long as the perceived effort is the same? What is most important on a physiological level, heart rate or perceived effort? If based on perceived effort I'm running in zone 2 but my heart rate says I'm in zone 3, which one has preference?
same problem, i can talk to a friend easily but HR is between 150 / 160 (which is certainly not zone 2) this is around 80% max HR for me, so I also don't know if I should stick to easy (effort) or easy (70-70% maxHR)
I run on my own most of the time so I use the zones on my watch. I’ve also tried just breathing through just my nose but not always great.
I hear so many times to do long slow runs at Z2, it’s the best thing and, with time, you’ll be running faster. But did you go from 5:40 to 4:20 only on easy runs?
Another thing is, how do you do a 1/2 hours run always at your easy pace? As you run, the HR will increase as times passes. Do you keep the same speed but higher HR or slow down to keep the same HR?
Good question. You could slow down or you could run by feel. My heartrate goes up also but as long as the perceived effort stays the same I think you're good.
lol did not expect to see what i saw at 8:10 very cool
Easy run paces as well as HR can differ on terrains as well. If you’re going up a hilly patch, your HR will shoot up and you may get slower. During these moments, just running easy by feel is the best bet and making sure that you feel relaxed during the entirety of the run.
should i use average heart rate instead of instant heart rate if i run in a hot and humid environment?
Did your watch show 151 at the low end of zone 2? That seems really high. I have a quite high max HR (200ish) and my zone 2 tops out at 143 on the Garmin.
you are right. My zone two tops at 129. Its nearly impossible to stay under that after 20min while running.
5:40 à K when you started? Wow.
I like listening to audiobooks or podcasts. I do go without headphones for workouts, but for the easy/peasy, it gets my mind off pushing the pace.
I do the same, easy runs are all audio books and tempo, intervals etc I use a good playlist to pick up the pace. 'Listening' to a good book makes slowing down much easier for me.
I love the Marathon Training Academy podcasts, also Game Changers and sometimes CTolleyRun for long runs.
I just completed my long run of the week. 13 miles. Zone one 21%, and Zone 2 in 78%.. a lot of happy Mitochondria today!
I see different definition of easy pace, some goes by zone 2 and some goes by pace. I find that if I go into my easy pace base on calculations as mentioned, I will go into zone 3, do I just stick to zone 2 even if it is much slower than my calculated easy pace?
try and mix up the route. I find running somewhere new helps pass the time and distracts from the kilometres. Also a great way to explore new areas in and around where you live.
I find that using minimal low stack shoes for about 30% time can help slow things down and help strengthen lower leg, increase cadence and aid form.
So you alter the zones on the watch?
I have issues with staying in zone 2 on my easy runs. Typically, about 5 minutes in, the only way I can stay in zone 2 is if I begin walking. Is it more beneficial to run/walk and stay in zone 2 or run as easy as possible and keep pace?
Run/walk is my preference. The goal of the easy run is to provide the appropriate stimulus to the cardiovascular system, not to develop the correct stride to 'run' as slowly as possible.
If I put a jacket on here in Cyprus to keep me easy runs easy, I would die in the first couple of minutes! 😂 It’s hot and humid even in the evenings or early in the mornings! The best advice I was given to for my easy runs is to be a able to hold a conversation.
What if I do not have a marathon pace? I have never ran a marathon before nor am I training to run one. Do I just go off my heart rate? I currently follow Garmin Coach to run and I think that their pace are too fast for me for the easy and long runs where they suggest 6:00-6:30min/km because my max heartrate would reach 180 by the end of the workout. My current 5K time is 27:30 and I have set my goal to 25min for 12 weeks of training in Garmin Coach.
Hey Ben, thanks for a nice video as always.
I've done a VO2 max test once that defined my zone 2 in a higher heart rate region than normal rules of thumb always advice for (180 - your age og as you said, a percentage of your max heart rate and so on).
I'm working with something between 155-167 atm, leading to an easy pace between 4:55-5:10 per k. (19:33 5k, 1:29:33 HM runner)
Do you have any experience with that?
I’d say that’s probably about right given your 5k and hm times
@@conradburdekin722 thx for your feedback! But still: HR is higher than any rule of thumb I've encountered and that makes me think that those are probably not the bets guidelines to give out?
@@philipeick-vocalmusic yeah who knows? It all seems a bit of a lottery tbh 😂. My zone 5 starts at 166 😂
My tip would be always take someone along with you, either a real person or a virtual person! I love listening to podcasts or even audio books on easy runs. If I'm putting to much effort in, I can concentrate on what I'm hearing, that shows me I'm not running easy enough. Thanks Ben.
My last race was many years ago... but I started training again using the adaptive Garmin plan. My Garmin coach assigned me easy runs at 06:53 to 07:30 min per km (I guess based on my stats and it should be quite accurate as my watched is glued to my wrist for months at a time), but it really feels harder than an easy conversation run, if I had it my way, I'd do 07:30 min/km. In this case, do I go slower than what Garmin tells me or just go with this pace and hope that it eventually becomes easy?
Slower
I have been running for 3 years, I did 1st marathon last year 3:52. I hear about people’s speed increasing with easy runs, but just don’t see improvements. Perhaps I am not running easy enough. My morning runs have heart rate avg 140 for 6-8miles. Pace has been 9:10 to 9:30 forever. When do you start seeing improvements?
do you have any speed work in your training plan? Not everything should be easy. Like if you run 6 times a week you should have 2 speed sessions out of the 6 and the other 4 should be easy
@@sergzthethanos4198 I did have some hill repeats, and 800 yasso workouts but never experienced the speed boost I have heard from some runners.
If you do a run, and keep zone 2 for 60/70/80 percent and then zone 3 or 4 for the rest, do you get the same benefit? Or does it have to be 100% zone 2?
What do you think about MAF training? I am quite a big fan. Would love to see you chatting with Floris Gierman about this, as other than the good doctor Maffetone himself, Floris is probably the foremost cheerleader for MAF.
I am a big fan too. As an absolute beginner, I was lucky to have found MAF. It forces me to walk to get my heart rate down. No injuries so far. Touch wood.
Tracking Sarah live descending into Chamonix. As a proud wearer of my Ben Parkes collection of T-shirts, I feel I need a Sarah Place UTMB T-shirt.
So i just had a run with my sister to check my “conversational pace”.
Now i could have quite an “ok” conversation during our run. However my HR zone was Zone 3(actually upper Zone 3, hitting Zone 4 during the run)
Im using a Apple Watch Ultra 2 to track my HR.. im a bit confused :-)
Great topic, and I understand everyone's pace is different, but it's pretty disheartening to hear anyone say a 9:00 pace is "incredibly slow" when my easy runs are at a 13 minute pace right now.
Yeah, calling 5:40 min/km is silly when most people start at 7:30 to 8 min/km for their easy pace.
It doesn't sound like his easy pace was slow even when he was a begginer.
We all have to know and respect our own levels, we "run our own race". Even if we can't be fast, we can be inspired by the skill and effort of faster runners. Run with dignity, whatever your level.
On fast runs or race days none of my friends can keep my pace, on the other hand, on the easy runs I am always the one saying that we are going too fast, and a lot of the time I just let them go and go slower in the back. Just trust the process.. Easy is easy and hard is definitely hard!
Hi ben On Garmin is the blue zone what you’re supposed to be in on easy runs ? Or the green ? Or either ?
Blue. But you need to make sure your zones are correctly calculated. Garmin just gives you custom zones. Look up heart rate reserve - that’s what I use and it’s been super helpful
Hi how many of your runs should be easy if you are running 7 times a week
Tried to run inside a given threshold of slow run several times: simply impossible, and annoying.
I don't have flat courses around me, so keeping the pace - and even worst, the HR - is simply impossible.
I reserve easy/slow runs for my weekend long runs.
I started my Zone 2 at 9:00 pace. One year later I am now at 7:00. ^_^
Can you make a video like this one, but for Long Runs
Your easy run paces (7 min/mi), what is the your average HR? Is that 60% of your Mx HR? Be interested to know. My easy pace is around 8 to 9 min/mi (115 to 125 BPM) being a 2:45 marathon runner.
When I run at my normal pace it’s easy for me to hit 180 x minute, I don’t even need to do it on purpose.
However, when I run at an easy pace I tend to run around 170, should I try to still hit 180?
I find the easiest way to stick to running easy is to do it on my treadmill. Set the pace and stick to it, adjust speed if my HR is too high.
I find best way to track any run is by POWER with Stryd.
I tried easy running. I was running 12.5/mile and I was still above the target heart rate. Any slower I'd be walking. What could I be possibly doing so wrong? I don't consider myself super unfit.....
I just started running like 2 months Im still at a slow pace 6.45sec /km . I could really use some tips to improve my pace .
I can’t find the pace chart?
I find it difficult to have an easy run with a lower heart rate while also keeping good cadence. So sometimes it cause irritation to the knees
Get on the trails and easy run becomes much more interesting as plenty to see 👍
What tights are you running in 7:16 ?
After a few miles at a friggin' 13:30/mi pace I still can't keep my heart rate out of Zone 4...Even if I walk for a stretch, not long after starting back running it just shoots right back up. Any tips, bros?
HI, Does anyone know: I run around 47 min 10k but easy 70% max HR is at 7.30 /km pace (very slow, makes no sense i know) so should i run by feel easy a little faster or stick to my 70 / 75 % max HR?
I just ran a 5k in 20:01 chip time and my daily runs are in the 5:20/km to 5:50/km depending on how good i feel.
My 5k pb is 22 minutes but to stay in zone 2 I have to fast walk around 9min/k. If I run to feel Im in zone 5 within 500m
Sounds like you live in a hot area or mabe your max HR is not calculated properly.
One thing I never see addressed about the easy runs…. At what point do you be concerned about bad habits around form? Also running slow can be inefficient and result in greater effort so slowing down more would be even worse. I can start out easy and conversational… but the inefficiency builds the effort to the point of a slow run becoming unbearably hard.
Ben, maybe you can clarify a dilemma for me. In the 80/20 book by Fitzgerald he says to calculate Z2 based off Lactate Threshold which for me is somewhere around 150. YOu mention here to calculate Z2 based of max HR, that would be 130-134 which is impossible to run more than 1-2k.
Not impossible! Just go slower! I am a Boston Marathon qualified runner, sub 3h5m for my age group, and just went out for a recovery run today with an avg HR of 119 and max HR of 129 for 1 hour. It was about 10m/mile or 6:10/km pace. Remember, you won’t be able to run fast at a lower heart rate (effort) if you never run at those heart rates (efforts).
How long are your easy runs? (Duration)@@bradleywall2246
My Z2 puts me at ~7:30 min/K which feels hard mechanically speaking. It's faster than walking fast but slower than running slow. I really struggle because it's very awkward and I actually feel that I'm loading my joints way more than if I ran at say 5 min/K
Do you know your actual max heart rate to make that zone 2 calculation.
If you're using the 220 less age formula you could be miles out.
I had the same issue starting out with zone 2 training a couple of months ago although I considered myself as fit or at least average. I was just wrong and my easy pace was ~7:50/km...boy was it hard to drop the ego but I stubbornly stuck with it and walked for a couple of meters and taught my body what I want it to do. Now my easy pace came down to about 5:30/km so my advice would be to just stick with it even if it feels stupid in the beginning.
It will feel more natural as you practice, and after a few months efficiency should improve and you’ll be moving a bit faster. It’s a journey, and perhaps a boring/humbling one at that, but it pays off! You might even start to enjoy those easy paces, it can be very relaxing when ego is out of the way.
@@w.w.walnut8400 It's not always about ego... when I used to run in my 20s, most long runs were around 5mins/km. I would say 4 to 6 min/km was comfortable for me technique wise, with 5min pace being my 5k/20. Forward 40 years after a decades long break, 6 min/km is still the most comfortable running speed for me except that it's physically too fast, me now in my 60's and out of shape. This speaks to the other comments... running low just feels bad. It feels clunky and impactful and it's not good for my old feet, therefore I've adopted a run/walk approach until I can run at 7min pace at say a 130 heart rate.
Doing a lot of cross training is great for aerobic capacity...learn from the Triathletes..👍
4:20/km easy pace 😮
Superhuman!
My 5K PR pace is only 7’15” per mile, but when I try to run slower than 10 minute miles in training it feels agonizingly slow. Just terrible.
Great i always break my pace
Set up a display in your watch so you can only see your heart rate and activity duration.
That’s what I do!
Requires so much more concentration