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Easy runs are the most misunderstood part of training — and the #1 reason runners get stuck, burned out, or constantly fatigued. In today’s episode, Victoria breaks down exactly how slow your easy runs should be, why they matter, and how to make sure you’re actually training in the right zone.

Whether you’ve been guilty of “gray zone” running or you’re scared to slow down, this episode will completely change how you approach easy days.

Easy running isn’t about proving your fitness — it’s about building it. We dive into how easy miles strengthen your aerobic base, protect you from injury, improve recovery, and set the foundation for every PR.

Most runners run too fast on easy days, landing in the “gray zone.” It feels fine at first… until you’re tired all the time, your workouts fall apart, and progress stalls. We explain exactly why this happens.

We break down three ways to know your true easy pace:

• Heart rate (65–75% max HR / Zone 2)

• Pace relative to marathon or 5K pace

• The talk test (real conversations, not gasping)
  Spoiler: It’s slower than most people think.

When you finally run easy runs easy, your body responds: fresher legs, stronger workouts, more mileage, faster recovery, and long-term progression.

“People will judge me.”
“My easy pace used to be faster.”
“I feel like I’m losing fitness.”
We address all of it — and why none of these fears are actually true.

Signs your easy days are on point: workouts feel strong, long runs feel manageable, recovery is quick, and your aerobic fitness improves without forcing anything.

A rapid-fire list of common traps runners fall into (and how to avoid them).

Easy runs should feel almost too easy.
That’s the secret.
Slow down now → race faster later.
This is how you level up.

If you want help determining your specific easy paces, send us a message — we love breaking down the numbers.

Thanks for listening to the Run4PRs Podcast, and happy running! 🏃‍♀️✨

In This Episode We Cover:🏃‍♂️ Why Easy Running Matters⚠️ The #1 Mistake Runners Make📏 How Slow Should Easy Runs Actually Be?🔥 Why Slowing Down Makes You Faster🧠 The Mindset Barriers Everyone Struggles With💡 How to Know You’re Doing Easy Running Right🚫 What NOT To Do On Easy Days🎧 Final Takeaway