Easy Days

When we talk about developing distance runners, we talk about long runs, speed work, tempos and the sort. We talk about the difficult things , but rarely do we really emphasize development through easy running. Easy running has different levels and meanings, all of which are important. However, instead of describing these things positively, we end up referring to it as junk mileage as if it were detrimental to developing your running ability. So runners are told that all they need to do is the difficult things and they will improve. They may, I’m sure many will for a while and that’s what makes it popular. Admittedly this theory has always confused me. Maybe because I see us as a society trending towards doing the least but gaining the most. Perhaps it’s because getting better can’t possibly be as easy as running at a comfortable pace every couple days, right? Or, maybe it’s simply because the majority of runners out there don’t even think about long term development. Whatever the situation is, easy running has, undeservedly so, gotten a bad wrap. In the wake of this, we complain that we can’t run mileage or we plateau but the answer is right here- the easy run.

Easy Running: A lot of bang for your buck

Easy running is the foundation in which all other training can be built from. By itself, easy running will directly contribute to:

  • tendon development
  • specific muscle fiber adaptation
  • bone development
  • mitochondrial growth/distribution
  • glycogen storage/fat utilization
  • general endurance
  • improved running economy
  • improved VO2max
  • Capillary density

For full breakdown on the physiology of easy running: HMM

Think about when people get hurt with running, especially newer runners or those running low mileage but emphasize hard workouts. It’s some sort of tissue breakdown. Maybe it’s in the bone (stress fracture) or tendon (tendonitis- achilles, tibial). These are all pretty common, right? Why do these occur? Without getting into debate about shoes or biomechanics, let’s break this down to the simplest mechanism. Our cardiovascular system will adapt to exercise very quickly, much faster than the skeletalmuscular system. So many times, we feel much more fit after a couple weeks, so we keep increasing our paces. However, the bones and tendons haven’t had enough time to catch up to the cardiovascular system. So, bone and tendon break down faster than it can be repaired and injury occurs. This frustrates runners and they believe that they simply can’t run very far or they’ll end up injured. This a big reason people shy away from running more. To be honest, a lot of this is our fault as coaches because we don’t show these folks how to do it, or to emphasize patience. When a person tells me they can’t run mileage, the first thing I look at is their easy days compared to their racing ability.

It was hard to choose a place to start with these discussions, since it seems intertwined and dependent on each other. Of course, the first thing I tell you is to run easy and slow down to get better. So, it’s only natural that I tell you that this is not always the case! Ok, this is definitely going to require more explanation! I guess the best way to define “easy” is easier than your SOS days (Something of Substance), but not necessarily slow. Remember that I said easy running has different levels and meanings? This is another area where we as runners tend to do it, but not because they run different paces, but rather they run the same pace (often too hard) for all of their easy runs. Let me put it this way, when I prescribe a runner a range of 7 to 8 minutes per mile for their easy days, what do you think they are going to try to run? Exactly, they are going to think that is 8 minute pace is good, then 7 minute pace is even better. So, every run is to try and run their fast end of the range. Yes, technically is appropriate, but what if they are tired? What if they are getting sick? Let’s take a closer look at some “easy” running levels.

Types of easy runs

  • Recovery Running: The slowest end of the range. This is 2.5+ minutes slower than marathon pace. For a lot of runners, they have to work to run this slow. I don’t prescribe a ton, but rather like to show that if you are feeling really rough, you can still gain benefit from this running. Where you would probably see it is during a cool down after a tough workout, or a run the day following a tough workout.

  • Easy Running: This and the next range of running is the bread and butter of easy running. It’s a comfortable pace. Let’s say this range is roughly 1.5-2.5 minutes slower than marathon pace. It’s a pace range that allows you to run theoretically as far as you want and uninterrupted time is probably the greatest factor in easy running adaptations. The key here is to not force it and just let yourself fall in this range. If you struggle in this range, it may be wise to look at what the race goal time is. Most scheduled easy runs will be in this pace.

  • Moderate Running: This may be 30 seconds to a minute per mile slower than your marathon goal pace. I’ll prescribe this to my more fit runners, or runners who are already running higher mileage. While easy, it does start creeping up on the scale of energy usage. The faster you run, the more glycogen, or stored carbohydrate, is used. The goal with endurance training is to become more efficient at burning fat at higher intensities. Moderate paced easy running puts you a little closer to a threshold and while you burn a little bit more carbohydrate, aren’t in danger of running out of fuel (unless you run for hours on end). However, you do start to tell the body that it should begin to adapt. I like putting longer runs at the moderate pace to really put the body in the position to run the glycogen stores low enough to the point where the body says “Hey, let’s start storing more glycogen” And, you become pretty darn efficient at burning fat.

  • High Aerobic: This is getting really close to goal marathon pace and I don’t prescribe as much overall. Again, I’ll use this for some long runs or for some early season hard runs for some runners. These shouldn’t be added much though until the runner is at a mileage level that isn’t going to change drastically. What you might see is a long run with a section run at this pace with the amount of time spent increases every few weeks. Your better marathoners can do this up to a couple hours, or most of their long run, when nearing peak fitness.

Now we have a lot of info here and I discussed two of the main ways we tend to mess it up. Let’s talk about how we can use easy runs to build our training volumes higher than we ever thought possible.

Using easy running to build volume

  1. Focus on completing the duration, not running hard. Even if you are on a run/walk program. The fastest way to actually decrease the time needed to run for 30 minutes straight is to slow down and increase the time jogging between walks. This applies to beginners, those starting back up after an extended break, and those attempting to reach new training volumes.
  2. Break up your days/runs. Basically, don’t run every run faster than need be. If you feel tired, you still get benefit from a slower run. If you can trust that faster isn’t always better you can save yourself a lot if frustration in the long term. Use recovery pace for those days that you just aren’t feeling the best. Use easy pace as your average run. Moderate is fine for long runs and days you feel really good.
  3. Allow your body time to adapt. What may take your heart two weeks to adapt to, may take your tibia four weeks. Just be careful in ramping the training up. Maybe it’s very small increments weekly or a larger increase every six weeks. Old veterans may be able to jump much quicker. It’s individual but the newer you are to the sport, the longer I would give yourself.

I try to be open minded with different methods of training, but one thing I cannot stand is the term junk mileage. I think it’s a way to get around telling people that they are doing it wrong. This may be harsh, but as a coach, it’s our responsibility to be honest. Otherwise, you jeopardize the athletes potential and that is not fair to anyone. Easy mileage is the foundation of training and the gateway to faster training and better training. We simply need to get over the idea that their are shortcuts to long term success.

-My 2 Cents, Luke


  • Angela Huxham

    Thank you for this. As a result of my age (59) and fear of “junk miles”. I ran only SOS runs 3 times a week. The result was a tibial stress fracture after my second marathon. Just read your book. Will now run more frequently, add a couple of easy runs, and reduce the distance of my long run.

    • LukeHansons

      Angela, If you have the time, I would take 4-6 weeks and build your mileage first, then add the intensity in. Even better chance for success.

  • Jackie Trautwein

    I also thank you for this. I ran my first marathon in October 2013 (at 47) following Hansons and my marathon experience was great. No bonk, negative splits and passing many in last 6 miles.However, in my last weeks of training I was experiencing glute pain in latter parts of long runs and not at all when not running. This pain “blossomed” in the final miles of the marathon and I could not give it my all in the final stretch even though the rest of my body was willing to try. It turns out I have high hamstring tendinopathy and piriformis syndrome. I have been to PT, chiropractor/ART and now do strength and stretch and things are slowly improving. I had to change my May marathon to a half and since then have only been crosstraining with no running to allow some healing to take place. I will start adding running in a week or so in short slow segments. The point I am trying to get to is that I am sold on this plan.The 3 points above are the convincing I need to slow down on easy runs and I will be utilizing run/walk for as long as it takes to get me to the point where I can run without tendinopathy pain.

    • LukeHansons

      If I knew how to use emoticons, I’d give you two big thumbs up! Glad we can help a bit,

  • Annie

    I’ve just started reading your book & am really enjoying it, my club is going to use the Hanson plan for this years marathon training – however, some of my more experience marathon friends tell me that I’m not a good enough runner to train for my first marathon using this plan and that it only benefits more experience runners, is this the case? is there a recommended fitness base to come from before starting this plan? Have been running about 2 years and my times are (slowly) coming down, I’d love to be able to argue back but as I’ve no marathon experience I can’t!

    • LukeHansons

      Annie, what a great question! If you have been previously been running for the 2 years and have a little bit of racing experience (doesn’t have to be a marathon), then I have no doubt that the beginners schedule would be awesome for you. The only thing I would be cautious is that you’d need to be able to handle about 30 miles/week. If you can, then YES! Use the program. If you want to have a smart remark for them, just say, “Why is there a beginner program if only experienced runners can use it?” 🙂 Best of luck with the marathon!

      • Annie

        Thanks Luke! I think 30 miles a week is doable and I’m working my way towards that goal as we speak!

  • RP

    I’m using the advanced training plan….on EASY days when do i run Anaerobic Easy A vs Easy B

    • LukeHansons

      Aerobic A and B is simply giving your the range you should be in. It’s not really an vs. type situation.

  • Krazy

    I’ve just started your method and have no reason to doubt. I am wondering, though why these easy runs seem so hard. Is it simply that I’m using slow twitch muscles more? I’m used to running between 7:15 and 7:45 Miles, so now when I run 9:45s, I feel overly tired and spent.
    Just wondering if this is normal.
    Krazy Karl

    • LukeHansons

      Unfortunately, there’s a lot of unknowns here. It could be a 10 different things, for all I know. There’s a big difference between 7:15-7:45 and 2 minutes slower. So, either you were running faster than your goal marathon pace before, or have chosen a really slow marathon goal time now, or you are sick, or you are running more mileage than before, etc.

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  • Kurt Van Soom

    Hi, something very different, I’ve bought the training shedule 60-85 miles a week program, 20 weeks long. Two things I wanted to ask, first, I have no hills to work on with, so could I replace those hill sprint easy days with something different? Secondly, those progression runs looks rather hard for me, are there some other workouts I can do instead of those?


    • LukeHansons

      simple strides are fine. Why not try the workout first before deciding how hard it is?