If you follow the latest trends in running, you’ve probably been hearing about running in “Zone 2” or running at an “Easy Pace.” But what does that even mean, and why is it important?

What is “Easy Pace”?

Most runners run their daily runs too fast. Many run every run at the same pace. Every run should have a purpose. And that purpose can’t always be to run hard or to run at race pace. Instead, most of your runs should be at an easy pace. But what is an easy pace?

Technically what we’re talking about is a “Zone 2” pace, which is the pace at which your heart rate is at 70-80% of your threshold heart rate. If you know your threshold hear rate, that’s relatively straightforward. But most runners don’t. An unless you have run a threshold assessment, don’t trust what your watch says your threshold heart rate or pace is.

So let’s make it simpler …

An easy pace is just that, running easy. It’s often called “conversational pace,” because it’s the pace you can carry on a conversation, in full sentences, while running.

Rather than trying to hit a specific target pace, you can simply try to hit a specific level of effort. We can use a scale called RPE: Rate of Perceived Exertion. It’s a 1-10 scale, where 1 is very light activity, and 10 is your max effort. A moderate effort, where your breathing starts to get harder, might be around a 5. An easy pace is somewhere around a 3 or 4. It feels like you could maintain it for hours, and your can cary on a conversation.

Why would I want to run easy?

So, will an easy pace make me faster? No. You won’t gain much speed from running at an easy pace. To become a faster runner, you do need to run fast. For that you use quality workouts, like intervals, progressions, or thresholds, for example. But you can get a lot of gain from a relatively small amount of quality work.

What you can’t do, is run fast all the time. Running quality workouts all the time leads to injury. You need recovery time between quality sessions, so your body can repair itself and reap the benefits. Rest also gets you ready for the next quality workout, so you can perform at your best.

But you also need running volume (a.k.a., time on feet). Every running step you take increases your body’s ability to take the pounding stress of running. Your joints, tendons, ligaments, and bones all strengthen themselves as you run. And that stress is greater the faster you run. An easy pace allows you to acclimate your body to the demands of running in a sustainable way.

The majority of your time spent running can be at an easy pace. Acclimate your body. And still be ready for the next quality session.

How do I do it?

Like running at any pace, running at an easy pace should be done with good running form.

Here are some cues to remember as you run:

Keep your shoulders relaxed
Keep your head in a neutral position
Stand tall
Hinge at the ankles, not the waist
Land each step under your center of gravity and extend out behind you

Before you start, warm up with a brisk walk.

Now, let’s focus on an easy pace. You want to take quick, light steps. You may feel a bit like your are tip-toeing. It should feel easy – perhaps too easy – at first. Your breathing should be easy and your heart rate should be low and steady. You should be able to cary on a conversation, with full sentences. If you have a running partner, now is a good time to chat. If not, talk to yourself, or try singing.

To resist the temptation to speed up, try running by time, not distance. Go for a 20 minute run, not a 2 mile run. You should have no distance and no destination in mind when you start your run. Run an out and back course. When you’ve run for half the time, turn around and run back. If you’re doing it right, you should end where you started.

How do I know if I’m doing it right?

Running easy isn’t as easy as it sounds, and it may take several weeks to master.

It should feel easy. It should feel too easy at the start, and it should still feel easy at the end. At the end of your run, you should feel like you could still run another mile.

If you are using a running watch, look at your statistics after your run. You should be running at a consistent pace. If you have a heart rate monitor, you should see your heart rate pick up after your warmup and then stay steady for the rest of your run. If it’s increasing over time, with the same effort (a.k.a. cardiac drift), slow down.

Running easy isn’t always easy

Running at an easy pace may not feel easy or natural at first, particularly if you are used to running all of your runs at the same, hard pace. It takes practice – often weeks of practice.

Here are some things you can try:

Stop worrying about pace. Run by time, not by distance. In other words, plan for a 20 minute run, not a 10 mile run.
Don’t have a distance or a destination in mind. Run an out and back course, and turn around after half of the time has elapsed.
Focus on quick turnover, and very short steps. It may feel a little like tip-toeing.

Initially, to make it feel easy, you may have very little forward motion. That’s ok. You can slowly increase your stride length, as long is it doesn’t feel harder. When you increase your stride length, be sure to lengthen behind you, not in front. Continue to land your step directly under your center of gravity.

If you find that what starts out easy gets harder over the course of your run, try a run-walk pattern. Run for a few minutes. When your breathing and/or heart rate pick up, switch to a brisk walk. After a minute or two, your heart rate will come down and you can resume your easy run. Over time (likely a few weeks), you will find that you can run for longer without needing a break.

Will my easy pace change?

Your easy pace can be different on any given day. Your easy pace may be slower if

You ran hard the day before
You are starting to get sick or recovering from being sick
You are stressed
You didn’t get enough sleep

That’s totally ok. If your goal for the day is to run easy, and your body is telling you to run slower, then just go with it. Tomorrow is another day.

Over time, you will find that the pace that feels easy is getting faster. That’s great. Just keep it honest. More on that in the next section.

What are the benefits

There are so many benefits to learning to run at an easy pace:

You can run further
You will feel good during and after a run
You will be less injury prone, so you can run more consistently
You’ll be fresh and ready hit your quality workout sessions
You will learn to run with a relaxed posture (which you should always be doing). Relaxed running is fast running.
You’ll learn to pace yourself. You’ll be a more successful runner, if you have more gears to choose from.

If you run at an easy pace consistently, over time you will find that your easy pace becomes faster. Be careful not to get lulled back into running hard. Make sure that your easy pace is still easy. Remember: Consistent, low heart rate. Easy breathing. Able to hold a conversation.

Hopefully, you are now armed and ready to go out and run easy. Have patience. It will pay off.

As always: If you move with a purpose, you’re an athlete, and we’re here to help you reach your goals. If you need help, check out AllPaceAthletics.

Be well, and be safe.

Coach Mark
Owner and Coach
AllPace Athletics

Update (11/2/2025): Added a section: “Will my easy pace change?”