Running is an incredibly inclusive sport but at the end of the day, we’re all different.
How should you pace your easy run? What even is a ‘comfortable’ or ‘conversational’ pace? What should it feel like?
Let’s first agree that a conversational pace will look different for each and every one of us. This is why we use more abstract metrics to measure the pace. Terms such as ‘comfortable’, ‘conversational’, RPE (rate of perceived exertion), and HR (heart rate) zones, are all great ways of measuring the pace at which we should be doing our easy runs. But essentially, every runner’s easy pace will be different and will depend on their current performance and endurance.
What’s a conversational pace?
In order to understand what a conversational pace might feel like, I want you to listen to your breathing on your next run.
A conversational pace, as the name suggests, should be slow enough that you can speak in full sentences and hold a conversation with someone.
However, on those runs where you’re out there, pounding the pavement on our own, it may be hard to determine what that might feel like. This is why you have to listen to your breath. If you can feel and hear yourself breathing heavily, the chances are you may be going a little fast.
If someone stopped you, asking for directions, would you be able to speak to them or would you need a minute to catch your breath? This will act as a great benchmark for whether you’ve nailed the ‘conversational’ pace.
Is there a difference between a conversational pace and an easy pace?
In short, no. For easy/comfortable/conversational paces, just focus on it being easy, and do not worry about the pace at all.
Keep in mind, also, that your conversational or easy pace for a short workout won't be the same as your conversational pace for a long run, because you might not have yet built the endurance to run comfortably at an easy pace for a long time.
Otherwise said, your conversational pace for your long runs may be slower or decay over time: What feels easy for 5k might not feel easy for 20k.
That's exactly why, when training with Runna, in shorter workouts, you might receive specific easy pace guidance, but then for longer runs, you might just see "conversational" without an exact target pace. Focus on your pace being easy and sustainable rather than trying to nail a specific number.