The moderate run is one of the most misunderstood runs among runners.
While many athletes are aware that moderate runs are faster than easy runs but slower than tempo runs, they can’t pinpoint the pace or heart rate range for these steady runs. What’s more, many training programs don’t feature them at all, even though they’re a useful tool for enhancing aerobic capacity.
But to get the most out of moderate runs, they need to be scheduled strategically.
What Is a Moderate Run?
The definitions of moderate runs vary across coaching systems, but in my definition, it is best described as a ‘brisk easy run’. It’s not a key workout, and it’s not an easy run you can throw in after a hard session either.
Intensity
In a 5-zone model, the moderate run sits at the edge between zones 2 and 3, with its upper end at the aerobic threshold (LT1). That’s the point where lactate first begins to rise above baseline and breathing starts to deepen, which is why it works as the ceiling for steady aerobic running.
In practice, moderate runs are about 15 to 20 seconds per mile (10 to 12 sec/km) faster than easy pace, which usually works out to roughly 8 to 10 bpm above your easy heart rate. The gap to marathon pace depends on your level: for most trained runners moderate sits just below marathon pace, while for advanced runners it falls well below it. On an RPE scale of 1 to 10, it’s a 4 to 5 effort.
Duration
Pure steady-state runs can be anywhere from 30 to 90 minutes long, depending on your current training level and training phase. But in practice, it’s quite common to divide a training run into different segments. For example, a 15-mile long run can be comprised of 10 miles easy and 5 miles at a moderate pace. That can also be applied to shorter runs, of course.
Moderate Run vs Easy Run
Many runners fail to distinguish between truly easy running and moderate efforts, thereby sabotaging their training. Moderate runs drive more adaptation per time unit, but that also comes with a higher recovery cost. If in doubt, go for the easy run.
Training Purpose and Adaptation
A faster pace always yields greater training benefits. Above all, moderate runs recruit more slow-twitch muscle fibers simultaneously than easy runs. This can be a good bridge in the buildup to faster paces like marathon and half-marathon pace later in the training cycle, where stamina is paramount.
Recovery Cost and Fatigue
But as beneficial as a moderate run can be, keep in mind you pay a higher recovery tax compared to easy runs. Whereas easy runs only rely on 30 – 50% on glycogen, moderate runs fuel on 50 – 70% glycogen. That may not sound like much of a difference, but over the course of an hour, that’s a significant dent into your glycogen reserves.
Physiological Benefits of Moderate Runs
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Aerobic System Adaptations
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Neuromuscular Fatigue Resistance
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Metabolic Stability and Lactate Regulation
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Moderate Run Workouts
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Steady-State Run
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Alternations
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Long Progression Run
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How to Use Moderate Runs in a Structured Training Week
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Base Phase Aerobic Development Runs
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Moderate Segments Within Long Runs
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Aerobic Support Between Hard Workouts
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Common Mistakes When Running at Moderate Intensity
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Running Moderate Too Frequently
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Turning Easy Days Into Steady Efforts
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Drifting Into Threshold Intensity
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