We all have the tendency to just want to get a run done. If you set out to run a certain distance at an easy pace, you're much more likely to rush a little in order to finish it sooner. But if you set out with the goal of running easy for a specified amount of time, you'll probably take it nice and slow, knowing that you'll be out there for that long regardless of your pace.
Leave your GPS watch at home and just run with your heart rate monitor and watch set to the timer function. Don't worry about logging your mileage down to the tenths and hundredths—you can estimate distance close enough for your weekly mileage total, especially if you run along a well-known route.
Forget The Playlist
Your favorite music can be inspirational, even exhilarating, but this can be a problem when you're trying to keep the pace slow. Running to music tends to affect cadence, which may also affect your pace. If running media-free and enjoying the scenery isn't your thing, try passing the time by listening to your favorite podcast or audio book.
More: The Importance of Cadence and Stride
Run With a Buddy
Running with a friend who's at the same level of fitness as you is a good way to keep yourself honest. Not only does it make you accountable to someone else, it also gives you the opportunity to really see if you're running at a conversational pace. To keep both of you actively involved, take turns minding the pace for 10 minutes at a time. Knowing that you're responsible for someone else's training makes it more likely that you'll stick to the goal.
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