Running easy miles should be a part of every runner’s training schedule, especially beginners. In order to progress, the workout plan for beginners should include running easy miles. Easy running helps cardio-vascular and muscular-structural development. It also helps the body adapt and recover.

 It is best to opt for a recovery run if –

1.  You have had a high-intensity long run the previous day.
2.  If you feel sore.
3.  If you are running for four or more days a week.
4.  If you are a beginner runner.

Easy runs are for a short or moderate duration. Running for a longer duration raises the overall intensity of the workout. Easy-run is a low-intensity effort in your comfort zone. An important question to deal with is how slow you should be running your easy miles. You need to be extremely mindful about your pace, for running too slow can also be counter-productive. 

You need to experiment with different paces to see what suits you the best. If you are preparing for a 5k race then, aim for a pace that is two minutes slower than your goal pace. As mentioned before, recovery runs are an important part of a workout plan for beginners. However, beginners might have trouble deciding the pace. If you are a beginner who is not sure about the pace, then, one of the running tips is to ask yourself if you can run slower; it is better than running faster. Other than this, you can wear a heart rate monitor and opt for a 65 to 70 percent of maximum heart rate. You can also opt for occasional treadmill runs to monitor your pace. There is no fixed pace, the body understands the intensity of your work out. Therefore, it becomes important to pay attention to it. 

At the end of the day, the right pace and the number of recovery runs that you need, depend on your goals and your body. Keep a track of the same and frame your training schedule accordingly.