Starting from Zero | Beginner Runner Pace

Are you just starting out as a runner and have no idea what a beginner runner pace should be? Feeling overwhelmed with how long and fast your running sessions should be? With all the technical advice online, it can seem difficult to make sense of what’s right for you. But don’t worry! We’ve got you covered.

In this post, we break it down so that beginner runners can understand exactly what pace and time they should aim for while training.

We’ll walk through everything you need to know in regards to pace and time as a beginner runner. Your questions like, “How long should a beginner run for?,” and, “How far should a beginner be able to run without stopping?,” will be answered here.

After this post, you may want to check out Top 5 Beginner Runner Tips for other strategies when starting out as a runner.

How Does Running Pace Work?

If you are just starting to get into running, it is important to understand the proper pace for any given type of running.

Let’s start with answering the question, “What does pace mean in running?”

Running pace is the time it takes a runner to cover a set distance.

For example, a running pace of 8 minutes per mile. At that pace, a runner covers the distance of a mile in 8 minutes.

To learn more about determining the proper distance for a beginner runner, check out Starting from Zero | Beginner Runner Distance.

Generally, a good starter running pace is a comfortable conversational pace. In other words, a pace at which a runner can talk in brief stints with another runner to their side. This pace allows you to build up your running endurance and gives you opportunities to practice good form and technique.

Can you converse with another runner around five words while running? If you can without throwing your entire breathing rhythm off, congratulations, you’ve found your easy run pace.

As your fitness level builds up, slowly build your pace in conjunction with other techniques such as zone-specific training, intervals and strength exercises that aid in improving your skills as a runner.

Yes, your track interval work will not be the same pace as 80% of your runs which are easy paced.

The key to pace training is to ask yourself throughout every run, “Am I running the pace associated to this workout?”

If you’re running an easy run and can barely breathe or converse, you need to slow your pace way down. No worries if you think you “should be” at a faster pace. If you aren’t pacing the workout (easy=easy, hard=hard) you’re in with the properly associated pace, you will actually do one of two things: 1) hurt your next workout before its started and/or 2) injure yourself. You don’t need me to tell you both are not good.

What is the Average Beginner Runner Pace?

This is the answer everyone wants, but isn’t willing to find out for themselves.

Harsh? Maybe. Real? Very.

The average running pace for beginners can only be found for each individual runner by testing their own ability.

That doesn’t mean you go out and run all over the p(l)ace. See what I did there.

You need to dedicate 5-7 runs to testing out running pace. Throw in some interval sessions like run around the track three times with a one minute break between each repetition. Push the pace to a little bit uncomfortable in an easy run.

These tactics are to learn. They aren’t to always do. They are to see where your pace truly is. You won’t know your easy pace if you don’t try to go a little slower and a little faster than you think. You’ll find the groove through testing.

Principles of Proper Pacing

Though we can’t just say, “Your beginner pace must exactly be XX:XX miles per hour,” we can provide some general principles that you can implement to determine your running pace.

The Only Three Pacing Principles You Need

During your runs, you have to make a conscious decision to mentally check in with yourself to ensure you are applying these pace discovery principles.

1. Easy Runs Easy | If you can’t converse or maintain pace for an extended time, your pace is too fast. Focus easy runs on a steady breathing rhythm.
2. Form to Pace | Your running form should match your desired pace. Are you trying to run your fastest mile? Your form will be far different than an easy day jog. Arms in full swing = threshold. Arms slightly moving = easy day.
3. True to Pace | Honesty is the best policy. Be honest with yourself. Ask yourself questions like, “Does this run feel harder than it should?” and, “Is this effort applicable to this workout?” Speak to your true self during your training and, if honest with yourself, you will not only improve your pace, but you’ll have a better understanding of beginner runner pace.

The Hardest Truth About Beginner Runner Pacing

You aren’t fooling anyone…but yourself.

Remember this. There is only one person all of us are training against and that is ourselves.

The only running pace truth that matters is the one that helps you succeed in your running goals.

Be honest with yourself. If you are taking it too easy, tell yourself to focus and pick it up. If you’re breathing heavy and not supposed to be doing a pace-focused workout, then slow the f$#@ down.

I Know

I know you came into this post hoping for some grand pacing revelation and this didn’t exactly tell you the pace time you should run.

Take away from this post that testing is important. Testing your pace through too comfortable and too hard workouts will help you develop what’s right for you as a beginner runner.

There’s no right pace. There are pace centric workouts, no pace easy days, pace intervals, and so much more surrounding pacing.

But you read this post because you’re a beginner runner. Start with the principals of determining the proper pace and they will lead to fewer injuries, greater success at your running goals, and a much more enjoyable experience.