How slow should easy runs be?

Easy runs should be 1-2 minutes per km slower than your 5K race pace. You should be able to hold a conversation comfortably throughout the entire run.

Why are easy runs important?

Easy runs build aerobic capacity, strengthen muscles and tendons, improve fat burning, and allow recovery between hard sessions. They make up the foundation of any good training programme.

Is running too slowly on easy days possible?

For most runners, no. The biggest mistake is running easy days too fast. As long as you are running (not walking), the aerobic benefits are similar across the easy pace range.

RunCalcs

Easy Pace Calculator — Your Easy Run Pace

Calculate your easy and recovery run pace range for building aerobic fitness.

Race Distance

Hours

Minutes

Seconds

How We Calculate This

Easy Pace Calculation

Easy Pace = 125-140% of race pace per km

This range ensures you stay in the aerobic zone (Zone 1-2) where you build endurance without accumulating excessive fatigue.

Frequently Asked Questions

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Interval Calculator

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.