Easy pace and tempo pace are two different running intensities or speeds, each serving a specific purpose in a training program:
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- Easy Pace:
- Purpose: Easy pace running is a comfortable, conversational pace where you should be able to talk without gasping for breath. It is primarily used for recovery, building endurance, and maintaining base mileage.
- Benefits: Running at an easy pace helps to increase aerobic capacity, build a solid aerobic foundation, and recover from harder workouts.
- Intensity: Typically, easy pace is around 60-70% of your maximum effort, depending on your fitness level and individual factors.
- Tempo Pace:
- Purpose: Tempo pace, often referred to as “threshold” pace, is a moderate to moderately hard effort level where you are running comfortably hard but still able to sustain the pace. The primary goal is to increase your lactate threshold, the point at which lactic acid builds up in your muscles.
- Benefits: Running at tempo pace improves your ability to sustain a faster pace for a longer duration, enhances your speed and endurance, and raises your lactate threshold.
- Intensity: Tempo pace is typically around 80-90% of your maximum effort. It should feel challenging but sustainable for an extended period (usually for 20-60 minutes in a workout).
In summary, easy pace is a comfortable, relaxed pace used for recovery and building a strong aerobic base, while tempo pace is a faster, moderately hard pace used to improve your threshold and race performance. Both types of running have their place in a well-rounded training program, with easy pace serving as the foundation for most runs and tempo pace being used for specific workouts focused on increasing speed and endurance.
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