Easy is a range
You do not need one exact number. Recovery, terrain, and weather should move the pace within the range.
Free calculator
Free Easy Run Pace Calculator
Easy pace should feel controlled enough to repeat. This calculator estimates an easy training range from a recent result.
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.
FAQ
What is an easy run pace calculator?
It estimates the pace range you should use for aerobic, recovery, and most long runs, based on a recent race or time-trial result, so easy days stay easy.
How much slower should my easy pace be than race pace?
Typically 60-90 seconds per kilometer slower than 10K race pace, though the exact range depends on your current fitness and is shown by the calculator above.
Is it bad to run easy runs too fast?
Yes. Easy runs that drift toward tempo effort add fatigue without adding much fitness, and they make your next quality session harder to execute well.
Related guides
Keep building the plan.
VDOT calculator
VDOT calculator for training paces
A VDOT calculator. Enter a recent race and get Jack Daniels paces for easy, marathon, threshold, interval, and reps. Free. Minutes per km and per mile.
Open guideFree calculator
Free Tempo Run Pace Calculator
Calculate your tempo and threshold run pace targets from a recent race or time trial result. Optimize your structured speed workouts for free!
Open guideInterval pace
Interval pace calculator
Calculate interval training pace from a recent race. See how interval differs from threshold and easy. Free VDOT zones.
Open guideAdaptive plan
Want this adjusted to your fitness, recovery, and schedule?
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