For advanced runners, sometimes your easy pace getting slower can actually be a sign that things are going right.
If you’re a newer runner slowly building your mileage, maybe adding in a touch of speed here and there, you’ll probably see your easy pace getting faster over time. That’s normal, and it’s a good sign your aerobic system is developing.
But no matter who you are, I don’t want you to care about your easy-day pace too much, because here’s what I actually see in well-trained athletes:
Often, their easy paces stay the same. And sometimes they get slower the deeper they get into specific training for a race.
I coach a lot of sub-three-hour marathoners, some even down to 2:30. They have no problem running 9+ minute miles for an easy run the day after a key workout, even though that’s significantly slower than their marathon pace. And it doesn’t rattle them one bit.
I see the same thing with my ultra runners and mountain runners. Big long runs and all that eccentric loading from downhill running can leave a lot of residual fatigue in the legs. When we get deep into their most race-specific training weeks, their easy paces often get slower. And being okay with that is part of what allows them to keep their key runs high quality.
Cumulative training stress from repeated long runs and key workouts leaves you with some combination of glycogen depletion, muscle damage, and residual fatigue that hasn’t fully resolved. When you’re carrying that fatigue, the same pace can feel harder and your heart rate can be higher. So the same easy effort will often simply produce a slower pace.
Your aerobic engine isn’t getting worse. Your legs are just carrying the bill from the work you’re doing.
The days after key workouts or long runs, the goal is simply to maintain or build volume while getting in some truly easy miles that aren’t going to interfere with your recovery from those key runs. That’s it. That’s the whole job of an easy run in that window.
I want your confidence to come from your key runs, and from your ability to handle more of that work over time as you gradually progress. Not from how fast your easy pace is.
If your key workouts are consistently getting slower and it’s not because of something obvious like warmer temperatures, then there’s some problem-solving that needs to happen.
But if you’re deep into a hard training block, your legs are tired, and your easy pace is the same or slower than it was six weeks ago? That’s a normal part of training.
Some call this training…
We call this doing what you love.
You might think hiring a coach is just about getting a better training plan, but we think it’s about a lot more than that.
It’s about helping athletes find alignment between what brings them joy, what’s best for their bodies and health, and how running fits into the rest of their lives. And that’s not sacrificing performance, it’s enhancing it.
An athlete can only push harder for so long when they should be resting, or chase goals that don’t actually bring them joy. But an athlete who loves what they’re doing, feels good in their body, and stays focused on the journey is an athlete who can perform well and keep running for years to come.
You can absolutely have a coach who provides an excellent training plan, thoughtful feedback, and high-quality information while also caring about your joy and love for the sport.
We don’t just coach you. We help running become part of a lifestyle built around happiness and health.
That’s what we do every day here at Higher Running. Learn more about our 1:1 coaching here.