6 months ago
318
1
Posted On: May 17th 2026, 05:30 pm
YOUR EASY RUN PACE BASED ON YOUR 5K TIME
Most runners run their easy days too hard.
Easy running is meant to feel controlled.
You should be able to talk without feeling out of breath.
Using VDOT Easy Pace (E), your easy run pace should sit at roughly 70% effort based on your current 5K fitness.
Approximate easy run paces:
15–17 min 5K
≈ 4:25–5:00/km
20 min 5K
≈ 5:05–5:35/km
25 min 5K
≈ 6:00–6:30/km
30 min 5K
≈ 7:00–7:30/km
35 min 5K
≈ 8:00–8:30/km
For most runners, easy runs will usually last somewhere between 30–60 minutes depending on experience, goals and weekly mileage.
Easy running helps build aerobic fitness, improve recovery and support better performance across harder sessions.
#running #easyrun #5ktraining #vdot #runcoach
Most runners run their easy days too hard.
Easy running is meant to feel controlled.
You should be able to talk without feeling out of breath.
Using VDOT Easy Pace (E), your easy run pace should sit at roughly 70% effort based on your current 5K fitness.
Approximate easy run paces:
15–17 min 5K
≈ 4:25–5:00/km
20 min 5K
≈ 5:05–5:35/km
25 min 5K
≈ 6:00–6:30/km
30 min 5K
≈ 7:00–7:30/km
35 min 5K
≈ 8:00–8:30/km
For most runners, easy runs will usually last somewhere between 30–60 minutes depending on experience, goals and weekly mileage.
Easy running helps build aerobic fitness, improve recovery and support better performance across harder sessions.
#running #easyrun #5ktraining #vdot #runcoach
Comments (1)
5 months agoozzyswims
Is this misleading? According to that table I should run easy around 5:05 which in my case is Z3… that ain’t easy…
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