Easy or conversational pace is a comfortable running intensity that is easy to sustain, falling within 65-80% of maximum heart rate or 60-75% of maximum oxygen consumption. In simpler terms, it is a "conversational" pace, meaning you should be able to maintain a conversation without difficulty when training at this intensity.
Almost all of us, even elite athletes, spend most of our training time at an easy pace, and it's not by chance. Below we share 15 benefits of training regularly at an easy pace:
For performance:
1. Increases capillary density (more capillaries = better blood distribution).
2. Increases the number and size of mitochondria (greater capacity to synthesize ATP = more energy).
3. Increases the number of oxidative enzymes (greater capacity to use oxygen).
4. Improves cardiac output (the heart is able to pump more blood to the body).
5. Increases maximum oxygen consumption (more oxygen = greater aerobic work capacity).
6. Improves the ability to use fat as an energy source (capacity to work for longer periods).
7. Increases glycogen reserves (more energy available for intense work)
8. Increases resistance to prolonged exercise (both psychologically and physiologically).
9. Produces adaptations that strengthen bones (capacity to absorb more impact).
10. Accelerates recovery after harder training sessions (faster recovery = more time to train).
For health:
11. Reduces resting and exercise blood pressure.
12. Improves body composition (less fat and more muscle).
13. Better psychological state (improves mood).
14. Strengthens bones.
15. Strengthens the cardiovascular system.
