One of the biggest planning mistakes in running is letting easy runs drift into “kind of hard” runs. Easy running should feel truly easy so that it builds aerobic volume and keeps you ready for the sessions that need more quality.
What should an easy run feel like?
You should be able to breathe fairly comfortably, hold a conversation, and finish without feeling as if you raced. If you regularly end your easy run feeling beaten up, you are probably running harder than the session requires.
Why do runners get this wrong?
Because a faster pace often feels more rewarding in the moment. But when most easy runs are a little too quick, fatigue builds quietly and key sessions start to lose quality. Over time, this can flatten progress rather than speed it up.
How can you control it?
- Talk test: You should still be able to talk.
- RPE: The effort should be low to moderate.
- Heart rate and pace: Helpful as guides, but not as absolute dictators.
Why pace changes from day to day
Heat, hills, wind, fatigue, poor sleep, and stress can all shift the pace that matches your easy effort. Easy running does not need to be the same number on every day. The right feeling matters more than forcing a rigid pace.
Easy run vs. recovery run
Both are easy, but recovery runs are usually even lighter and are often used after harder training or between tougher days. If you are unsure, it is almost always better to err on the side of running easier, not harder.
Related guides
See Easy Run ↗ and Recovery Run ↗ in the MultiAdam exercise library for practical references you can attach to a plan.
Bottom line
Easy running is not “less serious” training. In fact, executing easy days correctly is one of the most professional habits a runner can build.