Easy is a range
You do not need one exact number. Recovery, terrain, and weather should move the pace within the range.
Free calculator
Easy run pace calculator
Easy pace should feel controlled enough to repeat. This calculator estimates an easy training range from a recent result.
Included on this page
Avoid turning easy days into hidden workouts
Use the range for normal aerobic days
Slow down further in heat, hills, or fatigue
Recent race result
Easy run pace
Finish time
Estimated VDOT
40.0
Easy run pace range
7:08-7:53
per km
Per mile
11:29-12:41
training range
Use the slower end when tired, hot, hilly, or returning after missed training.
Training notes
Make the plan fit the runner.
Most runners go too fast
Easy runs that drift toward threshold make the next quality session worse.
Let readiness decide
A plan should slow easy days when recovery is poor instead of pretending every week is identical.
Adaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.