Hi is there any formula or site which can help me adjust my training paces, currently I run my long easy runs at 9:00 – 9:15 per mile when on the road – but lately I have started to do these longer runs along a trail, I am mostly running along a river bank which the ground is uneven and a mixture of grass / mud and shingle etc. I started running these a bit slower at 9:30 pace but that was tough and not easy so I have slowed my pace down to even more to a 9:45 pace however this still seemed too hard for an easy long run. I know I should be running by feel which I am, both heart rate and breathing are nice and easy yet my legs and body come back feeling like I have just run a race. So am I running at the right pace and I just have to wait for my legs to catch up with my fitness when running this type or terrain or should I slow it down even more ?
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You've answered your own question with the HR/feel comment. I do find it surprising that you feel that much more tired though. If it's just a flat river path then it shouldn't be that different in terms of the fatigue, especially in the summer when the paths are firm.