Finding what’s a good running pace can make all the difference between being a successful runner that enjoys the sport and one who dreads every run.
Maintaining a good running pace is key to ensuring maximum benefits from running as well as avoiding injury. Finding the right pace is not as easy and will take patience. It can be a challenge for many runners, especially beginners who may not have a clear understanding of what running pace means or how to achieve it.
Once you figure out a good running pace, your running ability and success will take further strides with less effort than you ever thought possible.
In this blog post, we’ll explore the different types of running paces, the factors that affect them, and provide tips and advice for determining your ideal running pace. We’ll also address some common questions and concerns related to pacing, including why it may be getting slower and what is considered a good pace per kilometer.
Whether you are a beginner or a seasoned runner, this post will provide you with the knowledge and tools to help you achieve your perfect pace and take your running to the next level.
What is Running Pace
Running pace refers to the speed at which a runner travels over a certain distance. It is typically measured in minutes per mile or kilometers per hour.
Here is the general running pace calculation breakdown:
Average Pace per Mile/Kilometer (in minutes per mile/kilometer) = Total time to complete the run (in minutes) / Total distance of the run (in miles/kilometers)
For example, let’s say a runner completed a 5-mile run in 45 minutes. To calculate the average pace per mile, divide the total time (45 minutes) by the total distance (5 miles). That is an average pace of 9 minutes per mile.
For pace per km (kilometer), let’s say our beginner runner completes a 10-kilometer race in 40 minutes. To get the average pace per kilometer, you would divide the total time (40 minutes) by the total distance (10 kilometers). This would be an average pace of 4 minutes per kilometer.
Types of Running Pace
The appropriate pace will vary depending on the individual’s fitness level, goals, and training plan. There are several different types of running paces, each with its own purpose and benefits:
- Easy pace: This is a comfortable pace that allows for conversational running. Typically used for recovery runs or warm-ups.
- Tempo pace: This is a slightly faster pace that is used to increase lactate threshold and improve speed over a greater distance.
- Long run pace: This is a steady pace that is maintained for a longer duration, typically used for endurance building.
- Interval pace: This is a high-intensity pace that is used to improve speed and endurance through shorter intervals of fast running and recovery periods.
Understanding the different types of running paces is crucial for developing a well-rounded training plan that incorporates a range of speeds and distances. By doing so, runners can prevent injury, improve their overall fitness level, and achieve their goals more efficiently.
What is Tempo Running Pace
Tempo running pace is either overlooked or not addressed at all by the average runner. However, tempo running pace is crucial to seeing improved running results.
So, what is tempo running pace?
Tempo running pace is 10-20 seconds slower than race day goal pace over a set training distance that promotes training the body to be able to clear lactate from the muscles at effort.
Now, in laymen’s terms.
Tempo pace is so that your body can feel the effort close to what you will be running on race day so your body is not in shock when you ramp it up to paces that it hasn’t experienced yet.
My Journey to the Perfect Pace
Doing the work has never been a problem for me in any aspect of life. However, doing the right work has been a problem and is far more important.
For over a decade, I just ran a pace effort in one range over and over. This led me to not improve my pace.
As noted earlier, there are different training pace types that keep the body guessing and improving.
It was until I hired a running coach that I finally learned the importance of changing up the paces.
My coach started having me on the track hitting threshold paces that I’d never race at, but that my body adapted to so that what used to be relatively difficult goal pace seemed like a walk in the park versus those threshold days.
I’d often run the recovery 1-2 miles after the track session at a much faster than easy pace. This was because my body was like, ” Oh, well this is easy compared to what we were doing.”
As we applied tempo efforts during long training runs, the effort was not as much of a surprise come race day.
The impact of learning proper pacing propelled my success to multiple BQ’s. I also was not feeling as though the effort was as high as in previous races where I struggled.
3 Reasons You Struggle with Finding a Good Running Pace
Finding the right running pace can be a challenge, and many runners may struggle to find their ideal pace.
There are several common reasons why this may be the case. The following are three reasons you may be struggling to find your good running pace:
Overtraining or Under-training
If you are pushing yourself too hard or not training enough, it can be difficult to maintain a steady pace.
Overtraining can lead to injury or burnout. This happened far too many times for me. Running the same pace over and over taught my body nothing. At some point, your body gives in to this increased mileage with zero easy days and zero workout days.
Under-training may not provide enough stimulation to improve your fitness level. Going back to implementing tempo and interval workouts, this was a huge downfall in my ability to push pace and effort for an extended period of time come race day.
Ignoring Your Body’s Signals
Paying attention to how your body feels can be tough for those of us leaning toward the impatient side of achieving running goals.
Some of the best advice and knowledge I took from my coach was when to pull BACK the reigns.
Often, we think we must hit the pace in training. However, there are days it’s not clicking. We need to restrain our pace, get a good (not great) workout in, and look ahead to the next workout.
On the flip side, you might be casually going through a workout. At the same time, your body is actually telling you, “We’ve got more, push it.” Listening to this body signal can provide an opportunity to see true pace gains.
It is important to listen to your body and adjust your pace accordingly. Some days, that’s tapping out to the pace, and others that’s hitting another pace gear.
Slow the F$%* Down
I say this one everywhere on this site because it is so important.
You need to slow the f$%* down in your easy runs to let the body recover from the 1-2 days of the week where you’re working harder (i.e. tempo days, speed session days).
There’s no medal for having the most consistent training pace everyday so stop chasing it.
By addressing these common challenges, you can improve your ability to find and maintain a good running pace. This will help you achieve your fitness goals and enjoy the many benefits of running.
What’s a Good Running Pace
Determining a good pace can be a challenge for runners of all levels. The appropriate pace will depend on factors such as fitness level, training goals, and the specific workout being performed.
When discussing what a proper pace is, it’s important to keep these factors in mind.
A good running pace is one that allows you to complete the desired distance or time duration while maintaining a steady effort and avoiding injury.
We don’t want to stray too far from that focus. Turning the dial up too high, leads to injuries, and keeping the dial too low, never allows us to complete our goals.
A good running pace for beginners will allow them to maintain a conversational pace, where they can comfortably talk without gasping for air.
For experienced runners, a good running pace will depend on their fitness level, training goals, and the specific workout being performed.
For example, if a runner is aiming to increase speed or improve endurance, they may need to push themselves to a faster pace than their usual comfortable pace. However, it’s important to increase the pace gradually, with the appropriate intervals or recovery periods, to avoid injury or overtraining.
Here are the questions I ask myself and my self-responses to determine what pace I should be running on any given run:
- Is this a workout or an easy day?
- Workout = hard effort, push the pace / easy day = at least 90 seconds slower the goal race pace
- How do I feel?
- Adjust pace accordingly
- Have I been pushing too hard / not hard enough?
- Too hard = maybe reduce effort even if a workout is scheduled / Not hard enough = focus
I try to ask these of myself every time I’m getting ready to run. These questions have prevented injuries and allowed progress.
Overall, a good running pace is one that allows the runner to achieve their training goals while avoiding injury or overtraining.
How to Determine Your Good Running Pace
Determining your good running pace is essential for improving your performance and achieving your fitness goals. There are several methods for determining your ideal pace, including using tools and tracking metrics to monitor progress.
Here are a few steps to help you determine your good running pace:
- Start with an endurance base: Before you can determine your good running pace, it’s important to establish a base endurance level. This means running at a steady, comfortable pace for a set distance or time duration, such as a 20-minute jog. Now, perform this for a few weeks. This will help you establish a baseline pace that you can build on over time. Without this base endurance, the body will not be able to handle the increased effort or the follow-up recovery.
- Get a Garmin (or equivalent running watch): There are several tools and apps available that can help you track your progress and determine your good running pace. I feel like there’s always one on sale for just north of $100 on Amazon. Get the basic level of GPS-tracking watch to start setting the baseline pace accurately.
- Try a time trial: A time trial involves running a set distance or time duration at your maximum effort. The actual time result won’t matter whatsoever. What matters is the perceived effort at that maximum effort. You will learn what your red line is so, for most of your training, you will stay far, far away from that pace. Knowing what’s too fast is just as important as knowing what a good pace is.
- Adjust your pace gradually: How do you get injured? Rushing your pace improvements. Once you have established your good running pace, it’s important to adjust it gradually over time.
Once you’ve determined a goal, we highly suggest the Impossible HQ Pace Calculator tool for narrowing in your workouts, easy days, and race day pace goals.
By following these steps and listening to your body, you can determine your pace and improve your performance over time. Remember, finding the right pace is a process that takes time and practice, so be patient and stay committed to your training plan.
Good Running Pace FAQ’s
- Why is my running pace getting slower? There are several factors that can cause your running pace to slow down, including overtraining, inadequate recovery, poor nutrition, or an underlying health condition. It’s important to take a break or adjust your training plan to allow for adequate rest and recovery.
- What is a good running pace per kilometer? A good running pace per kilometer will depend on factors such as fitness level and training goals. Generally, a pace of 5 minutes per kilometer is considered a good running pace for intermediate or novice runners, while beginners may need to start at a slower pace of 7-8 minutes per kilometer.
- What is a comfortable running pace? A comfortable pace is one that allows you to maintain a steady effort and complete the desired distance or time duration without feeling exhausted or out of breath. One way to know a comfortable pace is whether you can converse in short sentences without having to take deeper breaths.
- What is an easy running pace? An easy pace is a comfortable pace that allows for conversational running and is typically used for recovery runs or warm-ups. It is typically done at a pace that is 1-2 minutes slower per mile or kilometer than the tempo pace.
- What is a good running pace for beginners? This will depend on factors such as fitness level and training goals, but generally, a pace of 9-10 minutes per mile is a good starting point. We highly suggest beginners check out our article Starting from Zero | Beginner Runner Pace.
By understanding these common questions and concerns related to running pace, you can better prepare yourself to achieve your fitness goals and find a good pace. Remember, the pacing is a process that takes time and practice, so be patient and stay committed to your training plan.
If I Could Only Share Two Good Running Pace Suggestions
Let’s say you got to this point of this post and you’ve thrown your hands up and said, “I’m just overwhelmed. I can’t do this pacing thing.” Let me try to simplify.
If I was only able to share two suggestions regarding propelling you to a proper pace, they would be:
- Build Endurance Slowly and First | It’s so important to have a bit of stamina built prior to pushing the pace. Establish a consistent running schedule for 6-8 weeks, then start implementing interval and tempo work.
- Easy Days Breed Fast Paces | Though it may seem counterintuitive, going slower for 80% of your runs will allow pace performance on the 20% you do focus on pace. Slow down on your easy runs. Take them easier than you think. Recovered legs are a whole lot faster than legs barking before the workout starts.
Final Thoughts
Finding a good running pace is essential for improving your running performance and achieving your fitness goals. By understanding the types of running paces, how to determine your ideal pace, and the keys to pacing, you can improve your endurance, speed, and overall fitness.
Remember, finding your good running pace is a process that takes time and practice. Be patient, stay committed to your training plan, and make adjustments as needed to avoid injury and overtraining.
We hope this guide has provided you with the information and advice you need to determine your good running pace. Whether you’re aiming to improve your endurance, speed, or overall fitness, remember to prioritize safety and listen to your body.
With a bit of patience, your pace can improve and help you achieve your goals.
