Tempo Run vs Easy Run

What is an Easy Run?

An easy run is performed at a low intensity where effort feels comfortable and sustainable. It usually sits in Zone 2 — roughly 60–70% of maximum heart rate, or about 65–75% of your marathon pace — and focuses on building aerobic capacity, improving recovery, and increasing overall training volume without adding the kind of stress that requires multi-day recovery. Easy runs form the foundation of endurance training and allow you to accumulate consistent work without excessive fatigue, which is what makes them the most frequent workout in almost every serious runner's weekly schedule.

What is a Tempo Run?

A tempo run is performed at a higher intensity, close to your lactate threshold — the pace at which blood lactate begins to accumulate faster than your body can clear it. It sits at roughly half marathon effort for most runners, which corresponds to about 85–90% of maximum heart rate. It is a controlled but demanding effort that improves your ability to sustain faster paces for longer by training the physiological systems responsible for lactate clearance, aerobic power, and running economy at near-race intensities.

Key Differences Between Easy and Tempo Runs

When to Do Each

Easy runs should make up the majority of your weekly training — typically 70–85% of total weekly mileage. They're the backbone on which everything else is layered. Place easy runs on most training days, including the day before and the day after any hard workout, to protect the aerobic base building and support recovery from the quality sessions that punctuate the week.

Common Mistakes Mixing Up Easy and Tempo