Pacing Strategy, Zone 2, Easy Runs, & More with Running Explained's Elisabeth Scott

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Dec 11, 2025

Join Elisabeth Scott, a certified running coach and host of the Running Explained podcast, as she dives into the nuances of training strategies. She explains the vital 80-20 rule for balancing hard and easy runs, emphasizing its importance for injury prevention. Discover insights on using heart rate for effective easy runs and how to accurately determine training paces. Elisabeth highlights the importance of listening to your body and the cues for maintaining truly easy runs. Plus, learn when to consider hiring a coach for optimal training progress!

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ADVICE

Prioritize Easy Miles

Run the majority of your weekly mileage at easy aerobic effort, typically over 50% and often ~80% depending on goals.
When in doubt, reduce intensity to protect health and longevity rather than add extra hard sessions.

INSIGHT

Race Dictates Intensity Split

Race distance dictates how much high-intensity work you need: 5K runners need more frequent hard sessions than marathoners.
Marathon training often places marathon-pace in the 'easy' majority because it's a moderate sustained effort.

ADVICE

Set Paces From Races And Heart Rate

Base training paces on recent race results, perceived effort, and a quantitative metric like heart rate as a backup.
Use a heart rate strap for easy runs and aim for roughly 60–75% max HR to learn true easy effort.

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Elisabeth Scott is a USATF, RRCA, and UESCA certified running coach and the host of the enormously popular Running Explained Podcast.

She and Jason are answering questions from Jason's Instagram about:

Optimal ratio of hard to easy mileage
Physiological benefits of moderate paced running
Helpful cues to ensure you're truly running easy
How you figure out your training paces

Elisabeth is an authentic and powerful force in the running community and I hope you use her startegic advice in your training.

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