Unlock the Secret 5K Formula Elite Coaches Won't Tell You—Are You Running Too Slow?

While it might seem intuitive that running at an "easy" pace is, well, easy, many seasoned runners will tell you it’s often more challenging than it sounds. Charlotte Purdue, the current British Marathon champion and holder of the second fastest Half Marathon time in the UK, emphasizes the critical role that easy runs play in a runner’s overall training regimen. As a coach with URUNN, Purdue knows firsthand how essential these sessions are for recovery and performance enhancement.

“Easy runs are where the hard training is absorbed, and the body can actively recover,” Purdue explains. “So, be disciplined in making sure they’re easy.” To help runners achieve this, she offers invaluable tips on how to ensure your easy runs actually feel easy. For those who like to quantify their training, Purdue has even developed a chart to estimate your easy pace based on your 5K time.

Understanding the Right Effort Level

Purdue advises that identifying your easy pace starts with effort rather than speed. A genuine easy run should feel controlled and relaxed, almost as if you are deliberately holding back. You should be able to engage in full conversations without gasping for breath.

To gauge effort levels, Purdue recommends using the Rate of Perceived Exertion (RPE) scale—a subjective 1-10 scale that measures how hard you feel your body is working during physical activity. For an easy-paced run, she suggests aiming for a 2-4 on this scale. Additionally, monitoring your heart rate can be a useful metric. An easy run should generally keep your heart rate below 60% of your maximum heart rate, although this threshold can vary widely among individuals.

Estimating Easy Pace from 5K Times

While Purdue stresses that pace is highly personal and influenced by various factors—including running history, lifestyle, and even environmental conditions—she has constructed a chart that offers guidance on estimating your easy pace based on your 5K performance. For instance, if you run a 5K in 18:00, your easy pace might range from 4:30 to 5:00 per kilometer. Conversely, if your 5K time is 40:00, you might want to aim for an easy pace between 9:30 and 10:30 per kilometer.

Purdue cautions, however, that many lifestyle factors, such as stress, hydration levels, and nutrition can influence how easy a run feels. “Don’t beat yourself up if what feels easy one week is different from the next,” she says. “It happens to every runner.”

New runners should particularly be mindful of these variations. Purdue notes that for those just starting out, "easy" may feel very different compared to a more experienced runner. This is partly due to the learning curve associated with determining what "easy" and "hard" running speeds feel like.

“Effort can feel high, even when running at slower speeds, due to low aerobic conditioning,” she explains. “If your easy runs don’t feel easy, you’re not recovering. If you’re not recovering, you’re not improving.”

Purdue's insights serve as a reminder that even something as seemingly simple as running requires a nuanced understanding of one's body and training regimen. So, lace up those shoes and ensure that your next run is truly an easy one; your body—and your future fitness goals—will thank you for it.