Easy Pace Formula:
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Definition: This calculator estimates your easy running pace based on your current running speed, assuming 80% effort level.
Purpose: It helps runners determine the appropriate pace for recovery runs and easy training days.
The calculator uses the formula:
Where:
Explanation: The formula converts your speed to pace and adjusts for an easier effort level by dividing by 0.8.
Details: Maintaining proper easy pace helps prevent overtraining, improves endurance, and allows for better recovery between hard workouts.
Tips: Enter your current running speed in miles per hour. The value must be greater than 0.
Q1: Why use 80% effort for easy pace?
A: 80% effort represents a comfortable, conversational pace that's sustainable for longer runs while still providing training benefits.
Q2: How do I find my current running speed?
A: Use a GPS watch or app during a typical run, or calculate from a recent race time.
Q3: Should I adjust the effort percentage?
A: Beginners might use 70-75%, while advanced runners might use 80-85% depending on fitness level.
Q4: Is this pace suitable for all runners?
A: This provides a general guideline, but individual factors like fitness and experience should also be considered.
Q5: How does this relate to heart rate training?
A: Easy pace typically corresponds to 60-70% of maximum heart rate, similar to Zone 2 training.