The answer: probably slower than you think. Here's why, and how to find your right pace.
Research on elite and recreational runners consistently shows the same pattern: the fastest runners in the world spend about 80% of their training time at low intensity and only 20% at moderate-to-hard effort. This is called polarized training, and it works at every level.
The problem? Most recreational runners invert this ratio. They run most of their miles at a "moderate" effort that's too hard to be easy and too easy to be hard. It's the worst of both worlds. You accumulate fatigue without getting the specific benefits of either easy or hard training.
Easy running should be in Zone 1-2 of a 5-zone heart rate model. Here's a simplified breakdown:
| Zone | % of Max HR | Effort | Purpose |
|---|---|---|---|
| Zone 1 | 50-60% | Very easy, recovery | Active recovery, warm-up |
| Zone 2 | 60-70% | Easy, conversational | Aerobic base building |
| Zone 3 | 70-80% | Moderate | The "gray zone" - avoid for most runs |
| Zone 4 | 80-90% | Hard, tempo | Threshold improvement |
| Zone 5 | 90-100% | Max effort | Speed, VO2max |
Your easy runs should keep your heart rate in Zone 2, roughly 60-70% of your max heart rate. The "talk test" is a simple gut check: if you can hold a full conversation without gasping, you're in the right zone.
A popular and simple way to find your easy ceiling:
Maximum Aerobic Heart Rate = 180 - your age
So if you're 35, your easy run ceiling is 145 bpm. Stay at or below that number on easy days.
Adjustments: subtract 5 if you're recovering from injury or illness. Add 5 if you've been training consistently for 2+ years with no injuries.
When you first start running by heart rate, you might be shocked at how slow you need to go to stay in Zone 2. Some runners have to walk uphills. That's normal and temporary. Over weeks and months, your aerobic pace at the same heart rate will get faster. That's the whole point.
Your Garmin watch gives you multiple ways to check if you're running easy enough:
Runners who commit to truly easy easy runs and truly hard hard runs typically see:
SmartMiles analyzes your Garmin data to tell you if your easy days are actually easy
We check your heart rate distribution, training load, and recovery metrics every day so you always know when to push and when to back off.
Learn More at SmartMiles