Enjoyed the video. I’m 68 and have been running for 44 years. I’ve kept detail data over the years of running and sometimes get over absorbed comparing my results. I’m an engineer - haha. My fastest half marathon in 1982 was 1hr 25min (6:29 min pace) . I just ran a half marathon two months ago at age 68 and achieved 1hr 52min (8:35 min pace) My easy pace back in the 1980’s was in the 7:30 to 8:00/mile range. My easy pace these days is in the 9:00 to 9:30min range. But most of all, I’m just happy to be running any pace. 😅
If those paces relative to Marathon finish time feel hard, don't get discouraged! Jack Daniels Running has a 4-hr marathoner's easy pace at 9:56-11:06 (6:11-6:54min/km) rather than 9:05-9:52min/mile. I'm a 3:35 marathoner and my easy pace from Daniels is 9-10:05, though even that is a bit aggressive if you were to go by my supposed heart rate zones (9 min/mile pace puts my heart rate well into zone 3). Running by feel, easy pace for me is 9:30-10:30min/mile (and I think I'm in better than 3:35 marathon shape right now).
@@martincarstensen8527 Progress doesn't come overnight. In fact, trying to get faster too quick will just end with you injured and unlikely being able to run as much as you need to which will lead you to become slower
I am a 3:25 marathon runner but my slow long runs are around 5:50 per km, comparable to the times that are suggested for a 4 hour marathon. I really enjoy slow slow long runs so the times that are given are an indicator but if you run slower than that doesn't mean you won't be able to reach a certain goal you are aiming for.
Same, I've run a marathon under 3:30 last year and my easy runs are around 6:00 +/-10 seconds. I have a few fast finish runs where I run a portion of the run at MP but the bulk of my running is nice and easy. There are slow and fast trainers. I found a really interesting article about that on Runners Connect. They talked about elite marathoners who had very different easy paces but ran about the same marathon time (within a minute of each other).
Yes, I completely agree with that. Even those 3-hour easy paces are fairly quick (certainly at the lower end). If I'm running on a treadmill (for example) I'll set it to exactly 12kph (5min per km) on a 1% incline, put some music on and enjoy a consistent long run. If I've had a hard week, I'll set it to 5:15 per km.
Good video. Yes, “don’t overdo it on “easy” runs” has turned into “run slowly”. I really enjoy low end zone 2 runs and fast stuff too but running slowly is sooo boring (unless warm ups/cool downs/in between reps), much prefer to go for an easy swim, cycle or walk instead!
Finally! Someone puts on a video that talks about easy paces that has actual relatable paces. I was never sure my pace was easy enough but today I know! I’m so happy that I know I’m doing it correctly! Thanks so much everyone @Coach Parry!
I was nervous about watching this one because I thought you were going to tell me I was running my easy ones too fast. Phew! I'm there or thereabouts, so all good. Just goes to show all those hours of watching your channel is paying off. Thanks. :)
I think those easy paces for a 4 hour marathoner (in my experience) would be a bit quick. That’s the easy pace I was running in training when I got 3:35 last year.
Yes, I completely agree with that. Even those 3-hour easy paces are fairly quick (certainly at the lower end). Personally my easy pace is in the high 4's and sometimes in the low 5's. If I'm running on a treadmill I'll set it to exactly 12kph (5min per km) on a 1% incline, put some music on and enjoy a consistent long run. I think if a person was doing their easy pace at 4:35 per km, they'd be running a marathon well under 3 hours.
I thought I'd disagree with you but yeah, by feel as a 3:30ish runner I'm at like 6ish+ easy, by heart rate I'd say 5:30ish-6/km, and I'm "only" 34 so fairly average HR bands
These videos are pretty spot on but any time you do not go by your HR OR at at least some very specific distance and time, like on a track, you will probably go over the HR that you are intending to train at... HRs will always rise over time during most all training, ESP running. -- Recovery runs MUST be easy by your HR or you are probably running too hard... *If you ONLY go with what 'feels easy' on recovery runs but your HR is too high, you are tossing it all away ...*
How can it be that the easy run pace for a 4 hour marathoner is 5:40-6:10/km when the race pace is already 5:41/km? That would mean that I would run my 4-hour marathon at easy pace?
I'm a bit confused. Using the examples they have for a 6 hr marathon, they show run an easy pace of 13:10-13:40. The minute per mile pace for a 6 hr finish is 13:44 per mile. Same with the 4 hr marathon, easy pace of 9:05-9:52. 4 hr finish time is a 9:10 min mile. The easy pace is faster than race pace.
Once you look at race durations over 5 hours, your easy pace will be pretty much your race pace. It's probably more useful to think of time than of distance to be able to compare efforts. I'm a 3:30 marathoner but I've run 50ks in around 5 hours and longer ultras of 6-10 hours and I'd run them in zone 2, i.e. my easy pace. If your target is a 6 hour marathon, you'll be running for 6 hours and that will be 100% aerobic, in zone 2 below your AeT, aerobic threshold or first ventilatory threshold, the point where your blood lactate would start accumulating and go over the 2 mmol/L threshold resting levels. For long duration events, it's crucial to stay below it or you'll burn through your glycogen stores much faster and you'll run out of energy at the end, a.k.a. hitting the wall. Of course, you can run your easy runs even slower than that but not faster than your intended race pace. I have a huge variation in my easy runs from 5:45 to 7:15 min/km, run in Z1 and Z2. Marathon pace is just under 5:00 and I'm hugging zone 3 to zone 4 for it. From a fuelling perspective, it would be glycogen dominant. About 75-80% of the fuel would come from glycogen and 20-25% fat, but I only have to sustain it for 3:30 hours. There is no way I could sustain a zone 3 effort for 6 hours or longer, I'd run out of glycogen. We have limited storage capabilities for glycogen and the digestive system also has an absorption limit. In a 3:30 marathon, I just about get by with the stored glycogen, 5 gels and the rest from fat. My 6 hour pace would be definitely much slower than my 3 or 3:30 hour pace, all in zone 2, my normal easy pace or a tad slower. Here, I'd have to be able to burn a lot more fat because my stores won't last very long and refuelling during the run is limited. I hope this explains to some extent why the easy pace and the race pace for the 6 hour marathon are pretty much the same because they target the same energy system / effort level. For a 4 hour marathoner, I would say that there is probably more room for running the race in Z3 as your glycogen storage will carry you quite far and with adequate fuelling, you'll be able to run it faster than your easy pace and you'll get away with running more glycogen dominant.
I forgot to add to the 4 hour marathon recommendation: your easy runs should be easier than race pace for that reason. During easy runs, you want to develop your aerobic engine in zone 2. When I ran my first 4 hour marathon, my easy runs were around 10-11 min/mi, sometimes even slower. 1-2 min slower than race pace is a good idea. Also, I just noticed that you were talking in miles. MP for me 8:00 m/m, easy pace 9:30-11:30.
@@edithgruber2125 I stopped running due to illness for the previous 4 months so 9.20 or slower was all I could manage on a 40 min easy run. After week 7 I'm starting to bring it down by 10secs a week. Also for the Tempo run aiming for 6 min/k pace for a short time.
@@TadeuszCantwell that's great. Good luck with your comeback. Don't worry about your easy pace. Do what feels good to run at, even if that's the same pace for a few weeks in a row. I didn't say that your easy pace had to match race pace. You'll get the aerobic benefits from running slower than that, too. Give your body some time to adjust to running again when coming back from illness. In the paragraph above, I just explain in detail why it makes sense that easy pace can equal race pace for races of long duration. The short answer is: it's because of fuelling requirements.
I am not currently able to even jog without increasing my heart above zone 2. I have to do incline treadmill walking to stay in correct zone. I probably need to lose about 15lbs even though I'm quite muscular. Broke my ribs last year and got covid recently, so cardio fitness has tanked lol.
The footage with the cherry blossoms is amazing! Great info in this video. So running slow means you run longer too? Is the slow pace the 80% of your runs?
I am feeling so slow here. I run 10k usually at a 8:50 slow pace. Reading the examples of other 10k paces not even close feels very discouraging. Anyone else out there like me?
45 seconds per km slower than race pace or 40 seconds per mile doesn't make sense. I expect that this translates to 1:12 min slower per mile for the fastest easy pace.
Great video! Best running channel on the interwebs! Always great info & content! (Might want to invest in a GoPro 10, 11 or 12 with a handheld kit and use their in camera ‘hyper smooth’ stabilisation and also look at applying various stabilisation filters to the video on edit if doing live action video) Much love ❤️
So, how exactly did you came up with 5:40-6:10 for a 4 hour marathon? Jack Daniel's VDOT which is based on gazzilion people tested, and easy training pace for a 4 hour marathon is 6:11-6:54 which way off from yours.
I did my last easy run with the only data displayed on my watch was heart rate based on my chest HRM. My paces were close to what they normally are my easy runs, it just caused me to slow down on hills and as I got tired as the run time went on. I felt great after my run.
I believe that the paces given as examples are way faster than they should be. A 3 hour marathoner means running in a 4'15" pace. In what planet an easy pace will be just 45" slower that the marathon pace? Things get even worse for the slower marathon times, like the easy run for a 6 hour marathoner is faster than the marathon pace.
I like the ranges (fast to less fast tun times). Especially when you convert mins/km to mins/mi. I, like many I am sure, watch a lot of different videos on running. They always say do a "slow run" and then quote a mins/mi pace that is a speed I have never attained (well maybe downhill being chased by a pit bull, but I digress). Even my watch, which knows all my PRs tells me to do a "base" run at what is essentially my tempo pace, it gives me mins/mile target NOT a heart rate based target. I appreciate that after you explained everything you showed normal people (meaning you three) running at an easy, conversational pace. I have seen videos where they show Kipchoge running his easy pace. Good grief. I know in the US we are behind on the metric stuff, but having to recalculate all of this stuff distracts me from getting the most from your videos. So using captions to show both metric and statute measures really helps.
I’d like to see a video where easy runs are talked about within the framework of living in an area where running outside generally means dealing with excessive heat and humidity for most of the summer.
What if you don't have a Zone 2? How do you develop that? If I run slow or fast it's the same HR. My easy pace where I'm able to speak freely and my fast pace, have around the same HRs
Good video and tips, but for us non-km based runners, it would be nice if Coach Parry had converted the km paces to mile paces too like you all did earlier in the video. Just a flash on the screen of the conversion would work. thanks
Plz make a video on lactate threshold workout I'm 3:50 guy of 1500m what's my lactate threshold plz reply and make a video realated to how to check lactate threshold without any device please
The suggested paces for marathon times are way off. I ran my first marathon in 3hr 22min and my easy pace then was 6:30 x km, which also matched my zone 2, and ~80% of my LT heart rate
Yes, you're absolutely correct. I did a double take at the 10k examples and was looking in the comments if anybody else noticed it. The recommendation that you should be 45 seconds per km slower than your 10k race pace would translate as 1:12 min/mi slower than race pace. 1:15 min/km are the equivalent of 2:00 min/mi. So the correct recommendations would be 4:45-5:15 min/km or 7:38-8:26 min/mi.
The misunderstanding on the terms easy & slow, the same has happened with the term 'No pain, no gain'. When a person is trying to get faster, you are gonna have to train at faster paces \ HRs. Yes there will be ~pain \ discomfort at these faster \ harder \ more intense paces \ HRs. This ~pain \ discomfort is totally essential IF you are gonna race faster BUT it is not pain that is along the lines of an injury.
If the general rule is that the easy pace should be 45 to 75 sec slower than race pace then I don't think the easy paces quoted (for the marathon examples) are correct. For example to run a 4-hour marathon, the race pace would be 5 min, 42 seconds per kilometer. Adding 60 seconds to that suggests an easy pace of 6:42 yet the video suggests a range of 5:40 to 6:10 (3 minutes and 50 seconds into this video).
It can be confusing BUT the bottom line is this... IF you are attempting to get better health, just about any running is ok... Just go different paces and distances over time with the goal of not hurting yourself. So every 2-3 days maybe. Over time, running should be easier and not so painful each time. Do all the other small things these guys mention also. -- IF you are trying to get better times when running, you need to run at a *low heart rate on recovery day,* do some work at that 65-70% range on your MAX HR and do a long steady low HR run of a distance greater than those recovery runs AND well below that 65% HR range. Meaning you are either recovering or working ~hard with a long easy run once a week or 2.
But the thing is I have a HRM and i'm getting in my zone 2 if I speed walk. I can't even have a light jog because my heart rate goes to zone 3. I'm having to speed walk instead of run, someone help me 😭
I'm a 2.59 Marathon / 1.24 Halfmarathon runner myself and don't get the Examples from the beginning of the video: how can 5.40 to 6.10 / km be Easy Pace for a 4h Runner, that has a Racepace of 5.40? the mentioned range is (Racepace) to (Racepace + 30s) while for the 3h Runner it's (Racepace +20s) to (Racepace + 50s)? In my easy runs i barely ran below 5.00/km in the past
@@AtulTiwari-vu9it Hi Atul, I just had a quick look to see if I could figure out why you didn't get the email. Is your email address supposed to end in .com and not .con? The one you used was a .con and I'm guessing that's a typo on your part when you signed up and would explain why you haven't heard from us. Christine on my team will contact you shortly to get that fixed for you.
Good description. We use this for all long runs and warmups in training. Please, though, @coachparry for those of us with asthma we need a new, easy-to-use measurement other than being able to hold a conversation. My throat hurts and closes up in high pollen-count seasons and talking isn’t ever possible, even when living on antihistamines.
Wait! What? Race pace for a 4 hour marathon is 9:10. And you’re saying the fast end of the easy pace for that runner is 9:05, or 5s/mile FASTER than their race pace? I think somoene miscalculated something here.
If I was running at a pace where I could talk the way Shona is, then I'd be walking briskly. I don't think I can get over this psychological barrier. I'm a 10km in 60 min runner.
You may not have a good enough aerobic base. You just need to do more miles at lower efforts… Seriously like hundreds of miles to even start seeing your HR stat low during runs. Stationary bike is also good, just sit in zone 2 for a good amount of time and do it regularly.
No, it doesn't make sense. And 4min kms are not similar to 8min miles either. 4min kms equates to a 20min 5k. That's 6m 26s per mile! Different ballpark.
I completely disagree with this kind of simplistic videos… I’m physiotherapist with 2 years experience in cardiovascular rehab (both athletes and cardiovascular diseases), and more than 10 years in sports injuries. Not consider an authority but just someone who say something to consider. Heart rate is quite variable and a fraction (but can be more than 20% of the rate) varies depending on emotional feelings, caffeine, temperature, wind, fine adjustments when beginning exercise… Unfortunately there’s no one simple way to determine what should be the pace for easy runs: you should consider pace, heart rate and internal sensations. And of course what you did last day, if you have slept well… As a general rule, heart rate shifts to higher values when time at a certain constant pace. So if we intend to run at 130 bpm in an hour we should begin at 120 (never take mean values, always maximum values). But we have also the pace recommendations: between 20 and 33 percent slower than our 10k best pace in the current year. Of course is very different running at 20% below 10k pace than 33%. Personally I go for 33% in long runs (90 min or more) and recoveries, and about 23-25% in easy runs during the week. Heart also is a messy thing: what is out max HR. Should we perform VO2 max test? Use Tanaka, 220 minus age, 211 minus 0’64*age…? And so forth… For simplicity in our hospital we’ve found first lactate turnpoint at 75% of 220-age HR in trained athletes. Buy this is just a mean value, there were some people that run easy paces at their 78-80% HRM with years of experience and absence of injuries. I recommend everyone to investigate and try different paces in different weeks and find his or her own method, that is what our athletes and myself found from years and years of running. And perhaps there is not optimal pace, but a spectrum of speeds that we should learn to use with time
@@jortm4075 well, you can have usually more injuries from high intensity training than from easy runs. Before reviewing your zone 1-2 training, you can think about threshold runs or intervals and reduce speed
I thought easy runs should be your zone 2 heart rate?? For example, during your easy run, your heart rate should be in the 60-70% of your max heart rate.
You have these easy run pace times wrong, and so you are giving really bad and possibly dangerous advice here. EG the 6 hour marathon suggested easy pace is quicker than it would be for race pace!!
Every time I see any videos that mention a certain pace I feel like I must be the slowest runner on the planet 😂
Me, too! How about all those how to run a 5K under 20 minutes or a 4 hour marathon.
cant be possbile cos im the slowest runner on the planet lmao
Sorry fam, I’m the champ of slow runners 🏆
I am slower...but yes it's slowly gets better even just doing slow runs (at least four per week).
@@Jockuptown hahahahahahahaha
Enjoyed the video. I’m 68 and have been running for 44 years. I’ve kept detail data over the years of running and sometimes get over absorbed comparing my results. I’m an engineer - haha. My fastest half marathon in 1982 was 1hr 25min (6:29 min pace) . I just ran a half marathon two months ago at age 68 and achieved 1hr 52min (8:35 min pace) My easy pace back in the 1980’s was in the 7:30 to 8:00/mile range. My easy pace these days is in the 9:00 to 9:30min range. But most of all, I’m just happy to be running any pace. 😅
If those paces relative to Marathon finish time feel hard, don't get discouraged! Jack Daniels Running has a 4-hr marathoner's easy pace at 9:56-11:06 (6:11-6:54min/km) rather than 9:05-9:52min/mile. I'm a 3:35 marathoner and my easy pace from Daniels is 9-10:05, though even that is a bit aggressive if you were to go by my supposed heart rate zones (9 min/mile pace puts my heart rate well into zone 3). Running by feel, easy pace for me is 9:30-10:30min/mile (and I think I'm in better than 3:35 marathon shape right now).
I’m also a 3:35. I agree these paces seem a bit sharp
Yes I agree re the paces a bit hard. I’m a 4hr10min marathoner and my easy pace is 6:30 to 7:10 ish otherwise I’ll be in to Z3
Been running at low heart rate for about 2 years now and took over 40 minutes off my marathon time. It really works and means you get more miles in!
well you had 2 years to improve
@@martincarstensen8527So what? 40 minutes off is still a massive improvement
@@martincarstensen8527 Progress doesn't come overnight. In fact, trying to get faster too quick will just end with you injured and unlikely being able to run as much as you need to which will lead you to become slower
Awesome!
@@TremendousSax depends where you started, it is easyer to go from 6 to 5.20 then from 3.30 to 2.50.
I am a 3:25 marathon runner but my slow long runs are around 5:50 per km, comparable to the times that are suggested for a 4 hour marathon. I really enjoy slow slow long runs so the times that are given are an indicator but if you run slower than that doesn't mean you won't be able to reach a certain goal you are aiming for.
Same, I've run a marathon under 3:30 last year and my easy runs are around 6:00 +/-10 seconds. I have a few fast finish runs where I run a portion of the run at MP but the bulk of my running is nice and easy. There are slow and fast trainers. I found a really interesting article about that on Runners Connect. They talked about elite marathoners who had very different easy paces but ran about the same marathon time (within a minute of each other).
Yes, I completely agree with that. Even those 3-hour easy paces are fairly quick (certainly at the lower end). If I'm running on a treadmill (for example) I'll set it to exactly 12kph (5min per km) on a 1% incline, put some music on and enjoy a consistent long run. If I've had a hard week, I'll set it to 5:15 per km.
Good video. Yes, “don’t overdo it on “easy” runs” has turned into “run slowly”. I really enjoy low end zone 2 runs and fast stuff too but running slowly is sooo boring (unless warm ups/cool downs/in between reps), much prefer to go for an easy swim, cycle or walk instead!
Finally! Someone puts on a video that talks about easy paces that has actual relatable paces. I was never sure my pace was easy enough but today I know! I’m so happy that I know I’m doing it correctly! Thanks so much everyone @Coach Parry!
I was nervous about watching this one because I thought you were going to tell me I was running my easy ones too fast. Phew! I'm there or thereabouts, so all good. Just goes to show all those hours of watching your channel is paying off. Thanks. :)
Kipchoge actually runs 85/10/5 zone 1/2/3, and his easy run pace starts at around 8:50 per mile or 5:30 per km.
I use keeping my mouth shut! I try to just breath in and out through my nose. I also use a Polar H10 chest strap 🙂
I have started doing this in my training for my first marathon. I just decided one day to try it and it’s been so helpful.
I think those easy paces for a 4 hour marathoner (in my experience) would be a bit quick. That’s the easy pace I was running in training when I got 3:35 last year.
I ran the 4 hour paces and ran a 3:25 marathon so I can relate to what you are saying.
@@woutpeters45 yes, that feels more what they’d be for I think
@@woutpeters45 also: well done! That’s a great time
Yes, I completely agree with that. Even those 3-hour easy paces are fairly quick (certainly at the lower end). Personally my easy pace is in the high 4's and sometimes in the low 5's. If I'm running on a treadmill I'll set it to exactly 12kph (5min per km) on a 1% incline, put some music on and enjoy a consistent long run.
I think if a person was doing their easy pace at 4:35 per km, they'd be running a marathon well under 3 hours.
I thought I'd disagree with you but yeah, by feel as a 3:30ish runner I'm at like 6ish+ easy, by heart rate I'd say 5:30ish-6/km, and I'm "only" 34 so fairly average HR bands
These videos are pretty spot on but any time you do not go by your HR OR at at least some very specific distance and time, like on a track, you will probably go over the HR that you are intending to train at... HRs will always rise over time during most all training, ESP running.
--
Recovery runs MUST be easy by your HR or you are probably running too hard... *If you ONLY go with what 'feels easy' on recovery runs but your HR is too high, you are tossing it all away ...*
How can it be that the easy run pace for a 4 hour marathoner is 5:40-6:10/km when the race pace is already 5:41/km? That would mean that I would run my 4-hour marathon at easy pace?
Great coaching! Sigh.... I really miss Pretoria when I see those Jacarandas in full bloom.
I'm a bit confused. Using the examples they have for a 6 hr marathon, they show run an easy pace of 13:10-13:40. The minute per mile pace for a 6 hr finish is 13:44 per mile. Same with the 4 hr marathon, easy pace of 9:05-9:52. 4 hr finish time is a 9:10 min mile. The easy pace is faster than race pace.
I had the same confusion. Currently a marathon block with a target time of 6h, so my easy runs are 9.20-30 min/km.
Once you look at race durations over 5 hours, your easy pace will be pretty much your race pace. It's probably more useful to think of time than of distance to be able to compare efforts. I'm a 3:30 marathoner but I've run 50ks in around 5 hours and longer ultras of 6-10 hours and I'd run them in zone 2, i.e. my easy pace.
If your target is a 6 hour marathon, you'll be running for 6 hours and that will be 100% aerobic, in zone 2 below your AeT, aerobic threshold or first ventilatory threshold, the point where your blood lactate would start accumulating and go over the 2 mmol/L threshold resting levels.
For long duration events, it's crucial to stay below it or you'll burn through your glycogen stores much faster and you'll run out of energy at the end, a.k.a. hitting the wall. Of course, you can run your easy runs even slower than that but not faster than your intended race pace.
I have a huge variation in my easy runs from 5:45 to 7:15 min/km, run in Z1 and Z2. Marathon pace is just under 5:00 and I'm hugging zone 3 to zone 4 for it. From a fuelling perspective, it would be glycogen dominant. About 75-80% of the fuel would come from glycogen and 20-25% fat, but I only have to sustain it for 3:30 hours. There is no way I could sustain a zone 3 effort for 6 hours or longer, I'd run out of glycogen. We have limited storage capabilities for glycogen and the digestive system also has an absorption limit. In a 3:30 marathon, I just about get by with the stored glycogen, 5 gels and the rest from fat. My 6 hour pace would be definitely much slower than my 3 or 3:30 hour pace, all in zone 2, my normal easy pace or a tad slower. Here, I'd have to be able to burn a lot more fat because my stores won't last very long and refuelling during the run is limited.
I hope this explains to some extent why the easy pace and the race pace for the 6 hour marathon are pretty much the same because they target the same energy system / effort level. For a 4 hour marathoner, I would say that there is probably more room for running the race in Z3 as your glycogen storage will carry you quite far and with adequate fuelling, you'll be able to run it faster than your easy pace and you'll get away with running more glycogen dominant.
I forgot to add to the 4 hour marathon recommendation: your easy runs should be easier than race pace for that reason. During easy runs, you want to develop your aerobic engine in zone 2. When I ran my first 4 hour marathon, my easy runs were around 10-11 min/mi, sometimes even slower. 1-2 min slower than race pace is a good idea.
Also, I just noticed that you were talking in miles. MP for me 8:00 m/m, easy pace 9:30-11:30.
@@edithgruber2125 I stopped running due to illness for the previous 4 months so 9.20 or slower was all I could manage on a 40 min easy run. After week 7 I'm starting to bring it down by 10secs a week. Also for the Tempo run aiming for 6 min/k pace for a short time.
@@TadeuszCantwell that's great. Good luck with your comeback. Don't worry about your easy pace. Do what feels good to run at, even if that's the same pace for a few weeks in a row. I didn't say that your easy pace had to match race pace. You'll get the aerobic benefits from running slower than that, too. Give your body some time to adjust to running again when coming back from illness.
In the paragraph above, I just explain in detail why it makes sense that easy pace can equal race pace for races of long duration. The short answer is: it's because of fuelling requirements.
I am not currently able to even jog without increasing my heart above zone 2. I have to do incline treadmill walking to stay in correct zone. I probably need to lose about 15lbs even though I'm quite muscular. Broke my ribs last year and got covid recently, so cardio fitness has tanked lol.
The one thing I think when watching is.. i want spring in germany :D
1:29 half marathon i was doing my training in 140-150 hr zone and tried to not leave that area. typically was about 8:40-9:20 a mile
I’ve been doing this and I notice that, when I go by feel rather than checking my hr every minute, I have a more consistent hr at the end.
If I ever get injury free to run again, I swear I will use this method
I hope you get back running again 💪
Last 2 weeks have been my most pain free in 5 years. It will be a glorious comeback one of these days. Hope is alive.. Thank you.@@JeatBunkie
The footage with the cherry blossoms is amazing! Great info in this video. So running slow means you run longer too? Is the slow pace the 80% of your runs?
Good video, I guess you add a minute to your regular pace ( km), My regular run is 6 minutes pace per Km, easy run would be 7 minutes per Km👍🏻🏃🏽♂️☀️
Thank you very much🙏 after this video I am going out for my easy running.
I am feeling so slow here. I run 10k usually at a 8:50 slow pace. Reading the examples of other 10k paces not even close feels very discouraging. Anyone else out there like me?
I would love to see us examples as well. Love the site!
45 seconds per km slower than race pace or 40 seconds per mile doesn't make sense. I expect that this translates to 1:12 min slower per mile for the fastest easy pace.
Great video! Best running channel on the interwebs! Always great info & content! (Might want to invest in a GoPro 10, 11 or 12 with a handheld kit and use their in camera ‘hyper smooth’ stabilisation and also look at applying various stabilisation filters to the video on edit if doing live action video) Much love ❤️
What would be the time for a 20 hour marathon? 🤣 running is hard but we’re getting there!!
So, how exactly did you came up with 5:40-6:10 for a 4 hour marathon?
Jack Daniel's VDOT which is based on gazzilion people tested, and easy training pace for a 4 hour marathon is 6:11-6:54 which way off from yours.
My time for a 5k is 30:00. What should my training pace for the 5k.
I did my last easy run with the only data displayed on my watch was heart rate based on my chest HRM. My paces were close to what they normally are my easy runs, it just caused me to slow down on hills and as I got tired as the run time went on. I felt great after my run.
I believe that the paces given as examples are way faster than they should be. A 3 hour marathoner means running in a 4'15" pace. In what planet an easy pace will be just 45" slower that the marathon pace? Things get even worse for the slower marathon times, like the easy run for a 6 hour marathoner is faster than the marathon pace.
Very helpful seeing you do zone 2 near the end, walking a section etc.
I like the ranges (fast to less fast tun times). Especially when you convert mins/km to mins/mi. I, like many I am sure, watch a lot of different videos on running. They always say do a "slow run" and then quote a mins/mi pace that is a speed I have never attained (well maybe downhill being chased by a pit bull, but I digress). Even my watch, which knows all my PRs tells me to do a "base" run at what is essentially my tempo pace, it gives me mins/mile target NOT a heart rate based target. I appreciate that after you explained everything you showed normal people (meaning you three) running at an easy, conversational pace. I have seen videos where they show Kipchoge running his easy pace. Good grief.
I know in the US we are behind on the metric stuff, but having to recalculate all of this stuff distracts me from getting the most from your videos. So using captions to show both metric and statute measures really helps.
I’d like to see a video where easy runs are talked about within the framework of living in an area where running outside generally means dealing with excessive heat and humidity for most of the summer.
What if you don't have a Zone 2? How do you develop that? If I run slow or fast it's the same HR. My easy pace where I'm able to speak freely and my fast pace, have around the same HRs
Good video and tips, but for us non-km based runners, it would be nice if Coach Parry had converted the km paces to mile paces too like you all did earlier in the video. Just a flash on the screen of the conversion would work. thanks
Great feedback and noted! Thanks for watching!!!
Plz make a video on lactate threshold workout I'm 3:50 guy of 1500m what's my lactate threshold plz reply and make a video realated to how to check lactate threshold without any device please
The suggested paces for marathon times are way off. I ran my first marathon in 3hr 22min and my easy pace then was 6:30 x km, which also matched my zone 2, and ~80% of my LT heart rate
*4 mins per km is a 6:26 mile.
Yes, you're absolutely correct. I did a double take at the 10k examples and was looking in the comments if anybody else noticed it. The recommendation that you should be 45 seconds per km slower than your 10k race pace would translate as 1:12 min/mi slower than race pace. 1:15 min/km are the equivalent of 2:00 min/mi. So the correct recommendations would be 4:45-5:15 min/km or 7:38-8:26 min/mi.
The misunderstanding on the terms easy & slow, the same has happened with the term 'No pain, no gain'. When a person is trying to get faster, you are gonna have to train at faster paces \ HRs. Yes there will be ~pain \ discomfort at these faster \ harder \ more intense paces \ HRs. This ~pain \ discomfort is totally essential IF you are gonna race faster BUT it is not pain that is along the lines of an injury.
I run in a very hilly environment and it is difficult to keep my heart rate at an easy conversational pace.
If the general rule is that the easy pace should be 45 to 75 sec slower than race pace then I don't think the easy paces quoted (for the marathon examples) are correct. For example to run a 4-hour marathon, the race pace would be 5 min, 42 seconds per kilometer. Adding 60 seconds to that suggests an easy pace of 6:42 yet the video suggests a range of 5:40 to 6:10 (3 minutes and 50 seconds into this video).
I didn’t understand any of this although the ultra dynamic dialog was very interesting.
It can be confusing BUT the bottom line is this... IF you are attempting to get better health, just about any running is ok... Just go different paces and distances over time with the goal of not hurting yourself. So every 2-3 days maybe. Over time, running should be easier and not so painful each time. Do all the other small things these guys mention also.
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IF you are trying to get better times when running, you need to run at a *low heart rate on recovery day,* do some work at that 65-70% range on your MAX HR and do a long steady low HR run of a distance greater than those recovery runs AND well below that 65% HR range. Meaning you are either recovering or working ~hard with a long easy run once a week or 2.
But the thing is I have a HRM and i'm getting in my zone 2 if I speed walk. I can't even have a light jog because my heart rate goes to zone 3. I'm having to speed walk instead of run, someone help me 😭
I'm a 2.59 Marathon / 1.24 Halfmarathon runner myself and don't get the Examples from the beginning of the video:
how can 5.40 to 6.10 / km be Easy Pace for a 4h Runner, that has a Racepace of 5.40? the mentioned range is (Racepace) to (Racepace + 30s) while for the 3h Runner it's (Racepace +20s) to (Racepace + 50s)? In my easy runs i barely ran below 5.00/km in the past
5:05 4 mins per k is 6:26ish min per mile not 8
great channel
I'm new in running, I'm 30 yrs old my zone2 is 8min/km pace at 155 HR average 😢
Running a marathon in 3h is 4’15” /km. Running 4’35” is not really easy, while 5’05” is closer to that.
Hey @coach I subscribed to your online marathon program 42k but I haven’t got any email for last 2 days please look into the matter
Hey Atul, please can you email our customer help desk on support @ coachparry dot com. Christine on my team will be to help.
@@CoachParry hey I did twice in last 24 hours
@@AtulTiwari-vu9it Hi Atul, I just had a quick look to see if I could figure out why you didn't get the email. Is your email address supposed to end in .com and not .con? The one you used was a .con and I'm guessing that's a typo on your part when you signed up and would explain why you haven't heard from us. Christine on my team will contact you shortly to get that fixed for you.
Good description. We use this for all long runs and warmups in training.
Please, though, @coachparry for those of us with asthma we need a new, easy-to-use measurement other than being able to hold a conversation. My throat hurts and closes up in high pollen-count seasons and talking isn’t ever possible, even when living on antihistamines.
Wait! What? Race pace for a 4 hour marathon is 9:10. And you’re saying the fast end of the easy pace for that runner is 9:05, or 5s/mile FASTER than their race pace? I think somoene miscalculated something here.
I run with teenagers who like pushing for the last kilometer of an easy run just to feel they've done something. is that OK?
Idk, ran a 3:33 and my easy runs were 9:30-10:00
my easy pace is at 8:00 per km :((( hope it gets up
If I was running at a pace where I could talk the way Shona is, then I'd be walking briskly. I don't think I can get over this psychological barrier. I'm a 10km in 60 min runner.
I'm a 50min 10k runner .. 5min/km ..even when I run 7min/km pace ..my HR spikes above 165 within 20mins .. idk y
You may not have a good enough aerobic base. You just need to do more miles at lower efforts… Seriously like hundreds of miles to even start seeing your HR stat low during runs. Stationary bike is also good, just sit in zone 2 for a good amount of time and do it regularly.
No, it doesn't make sense. And 4min kms are not similar to 8min miles either. 4min kms equates to a 20min 5k. That's 6m 26s per mile! Different ballpark.
Your easy run pace for a marathon is my regular race pace😂
my easy run pace is 11 min per km for a 30 min run
For a 40 minutes 10k race, 5:10 min/km is waaaaaaaaaaay too fast for an easy run
Okay am enjoying this beautiful
I completely disagree with this kind of simplistic videos…
I’m physiotherapist with 2 years experience in cardiovascular rehab (both athletes and cardiovascular diseases), and more than 10 years in sports injuries. Not consider an authority but just someone who say
something to consider.
Heart rate is quite variable and a fraction (but can be more than 20% of the rate) varies depending on emotional feelings, caffeine, temperature, wind, fine adjustments when beginning exercise…
Unfortunately there’s no one simple way to determine what should be the pace for easy runs: you should consider pace, heart rate and internal sensations. And of course what you did last day, if you have slept well…
As a general rule, heart rate shifts to higher values when time at a certain constant pace. So if we intend to run at 130 bpm in an hour we should begin at 120 (never take mean values, always maximum values).
But we have also the pace recommendations: between 20 and 33 percent slower than our 10k best pace in the current year.
Of course is very different running at 20% below 10k pace than 33%.
Personally I go for 33% in long runs (90 min or more) and recoveries, and about 23-25% in easy runs during the week.
Heart also is a messy thing: what is out max HR. Should we perform VO2 max test? Use Tanaka, 220 minus age, 211 minus 0’64*age…? And so forth…
For simplicity in our hospital we’ve found first lactate turnpoint at 75% of 220-age HR in trained athletes. Buy this is just a mean value, there were some people that run easy paces at their 78-80% HRM with years of experience and absence of injuries.
I recommend everyone to investigate and try different paces in different weeks and find his or her own method, that is what our athletes and myself found from years and years of running. And perhaps there is not optimal pace, but a spectrum of speeds that we should learn to use with time
ah this is what i like to read, i even got the idea the really slow zone 2 pace is giving me injuries. i will just do what feels good to me.
@@jortm4075 well, you can have usually more injuries from high intensity training than from easy runs.
Before reviewing your zone 1-2 training, you can think about threshold runs or intervals and reduce speed
I thought easy runs should be your zone 2 heart rate?? For example, during your easy run, your heart rate should be in the 60-70% of your max heart rate.
My HR max is 150
For a 4 Hour Marathon is easy Pace suggested 5:40 - 6:10 but for a 4 Hour Marathon i Race Pace 5:40 😄 Sounds not that easy for me haha
You have these easy run pace times wrong, and so you are giving really bad and possibly dangerous advice here. EG the 6 hour marathon suggested easy pace is quicker than it would be for race pace!!
Heart rate and conversation thing are not an accurate measure.
Negative ghost rider. Different runner run different paces
Too much fluff with all the talk. Just get to the point gezzz
😂The torys fake cuture wars