How different paces should feel

When it comes to running, pace isn’t just about how fast you go—it’s about how smart you train. Mixing different paces in your training can build endurance, improve speed, and help you avoid burnout or injury. Let’s break down the three key types of running paces every runner should understand: easy pace, tempo pace, and speed work.

1. Easy Pace: The Foundation of Endurance

What it is: It should feel like you didn't run after an easy run

You can easily nasal breathe the entire run

RPE 3-5/10

Why it matters: Easy runs build aerobic capacity, strengthen muscles and joints, and allow recovery between harder sessions. Despite the name, they’re crucial for improvement.

2. Tempo Pace: The Comfortably Hard Zone2

What it is: Tempo pace, also called "threshold pace," is a comfortably hard effort—challenging but sustainable. It’s usually the pace you could maintain for about an hour in a race setting.

Why it matters: Tempo runs train your body to clear lactate more efficiently, which improves endurance and performance over time.

How it feels: Harder than an easy run, but not exhausting. You can talk in short phrases, but full sentences are tough. RPE6-7/10

3. Speed Work: Sharpening the Edge

What it is: You are able to say one word and feel breathless between intervals. Not an all-out effort. These are short bursts at fast paces—usually faster than your goal race pace—with recovery in between.

Why it matters: Speed work improves running economy, leg turnover, and cardiovascular strength. It’s essential for runners looking to race faster or improve form.

How it feels: Tough! Talking is usually out of the question—you’re focused on breathing and pushing through. RPE 8-9/10