How to think about your easy runs | Strength Running

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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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[@CatherineSui-Miller]

I just returned from my first 2024 London Marathon by following your personlized training plan and finished 20 minutes under your projected time.

[@JasonFitzgerald]

Amazing to hear Catherine!! In this case, I love being proved wrong ;)

[@CatherineSui-Miller]

Thanks, Jason. I plan to run Chicago/ CIM and NYC marathons in 2025. I will definitely reach out for guidance on a BQ at Chicago/ CIM!

[@Amonieyt]

1:52 cute little running partner there in the background xD

[@MrTsinobmort]

My runs are mostly out the front door of where ever I am. My workplace and home are both in well treed neighbourhoods with gently undulating terrain. I know the routes and get anywhere from 3 to 15k by deciding on a few turns and a few loops. If the route is right there, more chance I’ll do it. And there’s a 5 k trail around some kettle ponds just a few blocks down the road!

[@Burps___]

I really like your videos where you bring us along as you do a type of workout. You did one in the recent past where you had us along for strides. Thank you.

[@kevinjackson420]

Easy runs, four times per week! I don't really have trails near me, so all my easy runs are on the roads. I keep it nice and easy, couple minutes slower than marathon pace, which typically keeps my HR in Zone 2, but I go by feel and see where my HR was after the run. Sometimes, I feel people put too much on HR. Just run, enjoy it!

[@jameschaves5723]

Your spot on Jason!! Usually with friends who are slower than me. Sometimes I do drive to the coast as that’s beautiful ❤️

[@gtromble]

Any route accessible from my house is hilly - so that's where I run. A couple of things you mentioned that I do are: first mile is the slowest , and not spending too much time in Zone 3. I've learned by now how I can run the hills so HR may climb into zone 3 for a bit, but not stay there once I'm up the hill. For base runs, I run to an effort that doesn't feel like I'm pushing at all, and doesn't feel like I'm holding back either. Breathing is easy.

[@akvabelam5483]

Hi, are you actually able to run the hills just with a tad of staying in Z3? I have to switch to walking if I end up doing a Z2 run on a hilly route and even with fast walking up the hill, I end up in Z3... Although, there are many variables that can make us entering the gray Z3 on runs with varied terrain.

[@JasonFitzgerald]

@@akvabelam5483 There's nothing wrong with a little Zone 3! Too many have demonized it. It's just too difficult to do all the time.

[@akvabelam5483]

@JasonFitzgerald agreed! But when I started running, almost all of my runs were in Z3. Mind you, I didn't know very much about running at all. When I found out what all the benefits of Z2 running were, I felt like I had to tell everyone about it. Thank you for this video.

[@toddapplegate3988]

Base Run easy build toward end in pace, destination, about an 1hr to 1.5hr. like some terrain (hills or trails), should feel good

[@SCHD-DGRO24]

I wish a sub 8 minute mile was an easy run for me, maybe someday lol

[@akvabelam5483]

Right?! Maybe one day, we'll get there 😊

[@JasonFitzgerald]

It's all relative! These paces used to be a minute per mile faster for me. But with age and altitude, things slow down :)

[@mattanderson5740]

May I ask what your heart rate was roughly at during this run?

[@JasonFitzgerald]

Average was 144 but it drifted into the low 160's during some uphills later in the run!

[@user-cx4ll4rj1t]

I was looking to see if this had something new or modern - 100% the same we were told and doing in the 90s......... 30 yr old information sold as new....

[@ThresholdHub]

I do my easy runs ONLY based on heart rate (even on sunny days) and not by counting how much I did every mile or kilometers