Hi, this is Debbie Voils, Coach at Mojo for Running, and this is podcast number 13.

Per mile pace difference for hard, easy running.

We talk about hard, easy training a lot, the concept of training hard one day,

and then taking it easy to give your body a chance to recover the next day.

Most people still run on the easy

day, but some people may be running too hard, and that's what I want to talk about. Many people

run too hard too often. Recently, a runner mentioned to me that on his hard days, he runs seven-minute

miles, and on his easy days, he seven minute 45 second miles that's not nearly

enough of a difference between the two a good rule of thumb is that your easy run should be about

two minutes per mile slower than your 5k pace so if your 5k race time is 26 minutes and 25 seconds, your pace is 8 minutes and 30 seconds per

mile. Therefore, your easy run pace should be about 1030 per mile or slower. Slower is fine,

but no closer to your 5K time. When I explained this, he said, but if I can go faster on my

easy days, then that would be better, right? No, definitely not. This is key. Your body only gets

stronger when it's allowed to recover from the stress that you've placed on it during

a hard run. That means it should be operating at an easy intensity, no matter what you do on your

easy days. On an easy day, you should be able to hold a conversation while you run. And there's

another benefit. When you have an easy run

planned, which should be the case most of the time, you look forward to it, especially if you're

going with a friend. Once you're in good condition, it's as pleasant as sitting and chatting

with that friend over a cup of coffee, a glass of wine, or a beer.

You'll be so comfortable at that pace that the only difference will be the lack of your favorite beverage.

Seriously, your easy run should be that comfortable.

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