Understanding Running Pace
Running pace is typically expressed as minutes per kilometer (min/km) or minutes per mile (min/mi). It's more intuitive than speed (km/h) for most runners. Pace helps you plan training runs, predict race times, and maintain consistent effort.
Common Running Paces
Recovery/Easy: 6:00-7:00 min/km (beginner) or 5:00-6:00 (advanced)
Tempo: 4:30-5:00 min/km (10K race pace)
Interval: 4:00-4:30 min/km (5K race pace)
Elite marathon: ~3:00 min/km
Recreational marathon: 5:00-7:00 min/km
Pacing Strategy
Easy runs should feel comfortable - you can hold conversation. Long runs at 60-90 seconds slower than race pace build endurance. Tempo runs at lactate threshold (comfortably hard) improve speed. Intervals alternate fast and recovery periods.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Depends on distance and experience. Average recreational: 5:30-6:30 min/km for 5K, 6:00-7:00 for marathon.
Interval training, tempo runs, consistent mileage, strength training, and proper recovery.
No, vary paces. Easy runs (80% of time) should be slower than race pace.
Start 30-60 seconds slower per km than your comfortable training pace. Speed up in final 10K if feeling good.
Easy pace = Zone 2 HR (60-70% max). Tempo = Zone 4 (80-90%). Intervals = Zone 5 (90%+).