Structured Workout Library by Tredict
Plan
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Running

Easy Running Workouts

Easy runs from first run-walk sessions to 75 minute aerobic runs, with strides, drills and heart rate caps, for the everyday base of training.

14 workouts

Easy

Easy Run With a Mid-Run Technique Block

15 min easy, 2 × (30 s very easy, 30 s jog, 30 s very easy, 30 s jog, 20 s very easy, 20 s very easy, 40 s jog), 20 min easy

57 min Intermediate Endurance
Easy

Easy 12 km

10 km easy

1 h 06 min Advanced Endurance

Easy Runs

Easy runs make up most of the running in a well-structured week. At a conversational effort, the heart, lungs and leg muscles adapt to regular training, capillaries and mitochondria multiply, and tendons and bones get time to catch up. Easy days also let you absorb the hard sessions, so they matter in every plan, from a first 5k to the marathon.

The workouts here start with run-walk intervals and a 30 minute easy run for beginners and go up to 60 and 75 minute aerobic runs and a 12 km run for higher-volume runners. Some add a small extra, such as strides, running drills or a heart rate cap that keeps you from drifting into a faster pace. A treadmill version covers bad weather days.

Easy means you can speak in full sentences. For many runners that is around 65 to 78 percent of max heart rate and clearly slower than marathon pace. Heart rate is the default target, since it reflects the actual effort better than pace on hills, in heat or when you are tired.

Choose by your current level and the day of the week. Beginners use the run-walk and 30 minute runs. Intermediate runners can rotate the 45 minute run, the strides and the drills session. Advanced runners use the longer aerobic runs on the days between quality sessions.

Questions about Easy Runs

How do I know my easy pace is easy enough?

Use the talk test. If you can speak in full sentences without gasping, you are in the easy range. Heart rate is a second check, and many runners land at about 65 to 78 percent of max on easy days. Easy pace often feels slow, especially at first. Running easy days too fast mainly makes you more tired for the hard sessions.

How many easy runs should I do per week?

For many runners, easy running makes up three quarters or more of weekly training time. With four runs a week, that usually means two or three easy runs next to one quality session or a long run. Higher-volume runners may run five or more easy days. Add easy runs gradually, one extra day at a time, and keep at least one rest day.

What are strides and why add them to easy runs?

Strides are short accelerations of about 15 to 20 seconds to a fast but relaxed pace, faster than 5k pace but not a sprint, with a full walking or jogging recovery. Added to the end of an easy run two or three times a week, they improve coordination and running economy and keep some leg speed without the fatigue of a real workout.

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