I have been running for over 10 months now - all kinds of running - C25K intervals, fastish 5k's , run/walk 14K's , Zombies Run!!
But it has only been in the last few weeks that I am really getting the feel of "easy" running as I start to increase my non-stop running from 5K to 10K. The object being to build a solid aerobic base. It is quite slow - around 8min:20 secs per Klm - but that fits nicely into the recommendation for someone like me who runs a 5K in 35 minutes. I utilise a 4/4 breathing pattern and , even after only 3 weeks, I am feeling it becoming easier and easier. I am breathing in through my nose and out via mouth - and at the end of an 8K run today , my breathing was hardly raised at all.
I have been reading this electricblues.com/html/runa... - where the writer recommends 16 weeks of this easy running of 2.5 hours per week ( 3x30 minute runs and one 60 minute run) - with no attempt to run any faster than my 8:20/k (for me) -- no speedwork, no hills, no tempo runs, no intervals -- just 2.5 hours per week of slow & easy for 4 months!!! -- it does feel about right so far.