What's The RIGHT Easy Run Pace? Simple Tools for Faster Race Times with Mike Trees

The 1% Better Runner | DLake, Mike Trees & Friends

What’s the one thing most runners get wrong about “easy training”?

Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone.

You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these insights will help you train smarter and perform better.

Timestamps

• [00:00] Are your easy runs setting you up for success or sabotaging your progress?
• [01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained.
• [02:41] Using the breathing countdown test to check heart rate accuracy.
• [04:09] Can a run ever be "too easy"? Understanding objectives and recovery.
• [07:57] Why Maffetone's principles work differently for advanced and beginner runners.
• [09:43] The gap between easy and race paces for elites versus everyday runners.
• [10:01] Resting heart rates and the importance of heart rate reserve in training.
• [12:20] Debunking myths about maximum and Maffetone heart rates.
• [13:18] Customizing heart rate zones for higher resting and maximum heart rates.
• [15:00] How base training builds longevity and aerobic fitness.

Key Takeaways

1. Understand what "easy" really means: Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them.
2. Heart rate zones are personal: Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training.
3. Balance is the key to progress: Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results.

Links & Learnings

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning
• Follow me on Instagram - https://instagram.com/dlakecreates
• Follow Mike Trees on Instagram - https://instagram.com/run.nrg
• Follow me on Strava - https://www.strava.com/athletes/120507
• IMAT Heart Rate https://dlakecreates.com/imat
• Maffetone 180 Formula https://dlakecreates.com/maf

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