Understanding Pace

Pace represents your speed in terms of time per distance (minutes per kilometer or mile). It's commonly used in running and walking to measure and plan performance, as it's often more practical than thinking in terms of speed (kilometers or miles per hour).

Common Running Paces

Easy/Recovery Pace (6:00-7:00 min/km)

Used for warm-ups, cool-downs, and recovery runs. You should be able to hold a conversation comfortably at this pace.

Base/Long Run Pace (5:30-6:30 min/km)

The foundation of endurance training. Slightly more challenging than easy pace but still comfortable for longer distances.

Tempo Pace (4:45-5:15 min/km)

"Comfortably hard" pace used for tempo runs and threshold training. Conversation becomes difficult but not impossible.

Race Pace (varies by distance)

Depends on race distance and goals. 5K pace will be faster than marathon pace for the same runner.

Training by Pace

• 80/20 Rule: 80% of training at easy pace, 20% at harder efforts
• Progressive Runs: Start easy, gradually increase pace
• Interval Training: Alternate between different paces
• Race Simulation: Practice target race pace in training

Factors Affecting Pace

• Terrain (hills, trails vs. road)
• Weather conditions
• Fatigue level
• Training experience
• Distance of run
• Overall fitness level

Tips for Pace Training

• Use a GPS watch or phone app for accurate tracking
• Start slower than you think you should
• Practice consistent pacing
• Account for weather and terrain
• Listen to your body
• Build speed gradually