[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:en-GB:hub:running:endurance":3},{"sport":4,"category":5,"head":6,"modified_at":9,"children":10,"content":25,"workouts":152},"running","endurance",{"title":7,"description":8},"Endurance running: easy runs and strides","Endurance running sessions: the easy run with 6 strides, with its exact structure, paces as a % of vVO2max, duration, level and what the sources say.","2026-10-25",[11,14,17,20,23],{"sport":4,"category":12,"workout_count":13},"tempo",2,{"sport":4,"category":15,"workout_count":16},"threshold",5,{"sport":4,"category":18,"workout_count":19},"vo2max",9,{"sport":4,"category":21,"workout_count":22},"sprint",8,{"sport":4,"category":24,"workout_count":16},"test",{"h1":26,"intro":27,"how_to_choose":60,"faq":124},"Endurance sessions for runners",{"type":28,"children":29},"root",[30,47],{"type":31,"tag":32,"props":33,"children":34},"element","p",{},[35,38,45],{"type":36,"value":37},"text","Easy running makes up most of your volume: runs at a gentle pace, around 65–72% of your vVO₂max, where you can hold a conversation. An easy run needs no structure: run at that pace and that's it. The session on this page adds what an easy run on its own never does: the ",{"type":31,"tag":39,"props":40,"children":42},"a",{"href":41},"\u002Fen-GB\u002Flibrary\u002Frunning\u002Fendurance\u002Frunning-easy-run-strides",[43],{"type":36,"value":44},"easy run with 6 strides",{"type":36,"value":46}," finishes with six 20-second strides, fast but relaxed, to keep in touch with speed without tiring yourself.",{"type":31,"tag":32,"props":48,"children":49},{},[50,52,58],{"type":36,"value":51},"Paces are a % of your vVO₂max: without a recent measurement, start with a ",{"type":31,"tag":39,"props":53,"children":55},{"href":54},"\u002Fen-GB\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-half-cooper-test",[56],{"type":36,"value":57},"fitness test",{"type":36,"value":59},". The page gives the exact structure, the paces for a vVO₂max of 14, 16 or 18 km\u002Fh, how to run it and what the sources say.",[61,76,91,108],{"situation":62,"body":63},"You mostly do easy runs",{"type":28,"children":64},[65],{"type":31,"tag":32,"props":66,"children":67},{},[68,70,74],{"type":36,"value":69},"swap one or two plain easy runs for the ",{"type":31,"tag":39,"props":71,"children":72},{"href":41},[73],{"type":36,"value":44},{"type":36,"value":75},", after a few weeks of regular running.",{"situation":77,"body":78},"You want more speed",{"type":28,"children":79},[80],{"type":31,"tag":32,"props":81,"children":82},{},[83,89],{"type":31,"tag":39,"props":84,"children":86},{"href":85},"\u002Fen-GB\u002Flibrary\u002Frunning\u002Fsprint\u002Frunning-hill-sprints",[87],{"type":36,"value":88},"hill sprints",{"type":36,"value":90},", the natural follow-on from strides, on the speed page.",{"situation":92,"body":93},"You want your first sustained-pace session",{"type":28,"children":94},[95],{"type":31,"tag":32,"props":96,"children":97},{},[98,100,106],{"type":36,"value":99},"the ",{"type":31,"tag":39,"props":101,"children":103},{"href":102},"\u002Fen-GB\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-tempo-run",[104],{"type":36,"value":105},"tempo run",{"type":36,"value":107},", on the threshold page.",{"situation":109,"body":110},"You want a long run with some work in it",{"type":28,"children":111},[112],{"type":31,"tag":32,"props":113,"children":114},{},[115,116,122],{"type":36,"value":99},{"type":31,"tag":39,"props":117,"children":119},{"href":118},"\u002Fen-GB\u002Flibrary\u002Frunning\u002Ftempo\u002Frunning-long-run-marathon-pace-finish",[120],{"type":36,"value":121},"long run with a 30-minute marathon-pace finish",{"type":36,"value":123},", on the marathon pace page, once 90-minute runs feel familiar.",[125,134,143],{"question":126,"answer":127},"What pace should easy runs be?",{"type":28,"children":128},[129],{"type":31,"tag":32,"props":130,"children":131},{},[132],{"type":36,"value":133},"Around 65–72% of your vVO₂max: slow enough to hold a conversation, often slower than you think. Without a recent vVO₂max, being able to talk is guide enough. Running easy runs too fast is a common mistake: fatigue builds up and weighs on your quality sessions.",{"question":135,"answer":136},"How much of my running should be easy?",{"type":28,"children":137},[138],{"type":31,"tag":32,"props":139,"children":140},{},[141],{"type":36,"value":142},"Most of it, as a rule: most plans keep the bulk of the runs easy, with one or two quality sessions a week. These are common training guidelines to fit around your volume, not rules drawn from studies.",{"question":144,"answer":145},"Should I add strides to my easy runs?",{"type":28,"children":146},[147],{"type":31,"tag":32,"props":148,"children":149},{},[150],{"type":36,"value":151},"It's a very widespread coaching practice, one to three times a week in place of a plain easy run: it keeps your stride and springiness sharp at very little cost. No study has looked at strides specifically; their value rests on practice.",[153],{"slug":154,"sport":4,"category":5,"level":155,"intensity_unit":156,"name":157,"card_summary":158,"duration_seconds":159,"profile":160,"work":189},"running-easy-run-strides","beginner","pace","Easy run with 6 strides","An easy run finished with six 20-second strides, fast but relaxed. For keeping in touch with speed without tiring yourself.",3120,[161,165,168,171,175,178,179,180,181,182,183,184,185,186,187],{"zone":162,"duration_seconds":163,"intensity":164},1,600,"62.5",{"zone":13,"duration_seconds":166,"intensity":167},300,"69",{"zone":13,"duration_seconds":169,"intensity":170},1200,"68.5",{"zone":172,"duration_seconds":173,"intensity":174},6,20,"104",{"zone":162,"duration_seconds":176,"intensity":177},60,"30",{"zone":172,"duration_seconds":173,"intensity":174},{"zone":162,"duration_seconds":176,"intensity":177},{"zone":172,"duration_seconds":173,"intensity":174},{"zone":162,"duration_seconds":176,"intensity":177},{"zone":172,"duration_seconds":173,"intensity":174},{"zone":162,"duration_seconds":176,"intensity":177},{"zone":172,"duration_seconds":173,"intensity":174},{"zone":162,"duration_seconds":176,"intensity":177},{"zone":172,"duration_seconds":173,"intensity":174},{"zone":162,"duration_seconds":163,"intensity":188},"60",{"intensity_min":190,"intensity_max":191},"100","108"]