What is A Good Running Pace For Beginners

Running pace is basically how fast you’re running, and it’s typically measured by how long it takes you to run a mile or kilometer.

When it comes to what makes a running pace good (or bad), let’s get straight to it: there’s no there’s no such a thing. 

When I first hit the pavement, I was clueless about pace and its impact on my running. I used to either start too fast and burn out by mile three or take it too easy and finish feeling like I had more to give.

If this sounds familiar, trust me—you’re not alone!

Here’s the deal: Your running pace is more than just a number—it’s a vital tool that enhances your training. It helps you stay in control and prevents you from tiring out too quickly

Today, I’ll explain everything you need to know about running pace—from what it is, how to measure it, and how to use it in training.

Let’s lace up and get started!

What is Running Pace?

At its core, running pace refers to how fast you run, typically expressed in minutes per mile (or kilometer).

The longer it takes to complete one mile, the slower your running pace.

For example, when you hear a runner refer to their pace as 10 minutes per mile, it takes 10 minutes to cover one mile.

On a treadmill, things are a bit different. Pace is shown as miles-per-hour (mph), meaning how many miles you can cover in an hour.

For instance, running at six mph means you’d cover six miles in an hour.

And there’s more.

Pace can also vary by the type of run, like ‘5K pace,’ ‘marathon pace,’ and so on. Every run has a pace, whether or not you pay attention to it (more on this later). That’s why a solid pace plan is essential for optimizing your running and racing.

I cannot emphasize this enough.

Why Running Pace is Important

Here’s why knowing your pace matters

First, it lets you estimate the time to cover a specific distance. Whether training for a 5K or a marathon, having a target pace can help you hit your time goals.

Second, it clearly shows your progress over time

Are you getting faster?

Can you run longer and feel stronger?

Keeping an eye on your pace tells the story.

Finding a maintainable pace is especially tough for beginners

I’ve made the mistake of going out too fast more times than I can count!

Start too fast, and you’ll run out of steam.

Go too slow, and you’re not fully challenging yourself.

Proper pacing helps you conserve energy and finish strong without hitting a wall.

What’s more?

Different runs—and races—will require different paces.

Plus, your everyday training pace will differ from your race day pace—and your pace will vary depending on the type and distance of the race you’re competing in.

What’s a Good Running Pace

I hate to break it to you, but there’s no such thing as an objectively good running pace.

As a running coach, I always emphasize the importance of doing what works for you and your running goals.

Your running pace isn’t just about your legs—it’s influenced by a lot of different factors, including:

• Fitness level: The more you train, the faster and more efficiently you can run.
• Age and weight can impact how fast you can go, but don’t get hung up on them—they’re just part of the equation.
• Terrain and weather: Running on hills or in the heat will naturally slow your pace.
• Genetics and lifestyle: Everyone has different strengths, and that’s okay! Focus on improving your own pace rather than comparing yourself to others.

Calculating Your Running Pace

Calculating your pace is straightforward—just divide your run time by the distance. If you ran 5 miles in 50 minutes, your pace is 10 minutes per mile. I love using a GPS watch or running apps to do the math.

Yet, don’t lean entirely on tech.. Eventually, I discovered how key it is to pace by feel. Gadgets are useful, yet they can’t fully substitute for tuning into your body’s cues..

Let me explain more.

Using Apps And Fitness Devices

For even simpler tracking, let a GPS watch or running app do the work. I swear by my GPS watch during training—it gives me real-time feedback and helps me stay on target.

Just remember that these devices aren’t flawless. Running in areas with many buildings or trees can mess with the signal.

What’s more?

GPS accuracy varies based on your device, network, and more—so keep listening to what your body tells you..

Learning to Pace by Feel

Learning to pace by feel has been one of my most valuable skills. This approach lets you adjust your pace to match your physical and mental state.. Devices are great, but nothing beats tuning into your body. Here’s how to gauge your pace:

• Breathing: If you can easily chat while running, you’re at a conversational (easy) pace. If you’re gasping for air, you’re going too fast.
• Effort: Pay attention to how hard your muscles and lungs are working. The more intense the effort, the faster your pace.

Pacing Different Types of Runs

As a coach, I know how important it is to nail down the right paces for different types of runs.

So, let’s break it down together—here’s how to find the perfect pace for your easy runs, tempo sessions, speed workouts, long runs, and race pace training.

1. The Easy Pace Run

Let’s kick things off with the easy pace run—and yep, it should feel exactly as the name suggests: easy. This is where you want to spend most of your time, especially when building up mileage. Pushing too hard or fast on these runs can mess with your body’s ability to recover, leaving you feeling sluggish for the tougher sessions.

Your easy pace should fall around 60-70% of your maximum oxygen consumption (VO2 max), which equates to about 60-70% of your maximum heart rate.

In terms of pace, this usually means running 90-120 seconds per mile slower than your marathon pace.

Action Step:

These runs should be conversational. You should be able to comfortably chat with a friend or sing a line or two from your favorite song without gasping for breath. If you’re huffing and puffing, you’re going too fast—so dial it back!

2. Lactate Threshold Pace (Tempo Runs)

Next up is the lactate threshold pace, often referred to as tempo pace. This is the sweet spot between your easy runs and all-out sprints.

It’s where your body produces lactate, but not so much that it can’t clear it. Training at this pace helps increase your lactate threshold, allowing you to run faster for longer before fatigue sets in.

If you go too fast and pass that threshold, you’ll burn out quickly—leading to heavy legs, breathlessness, and the dreaded crash. But stay just under that point, and you’ll improve your endurance and ability to run at faster paces.

Action Step:

Your tempo pace should be around the pace you can hold for a one-hour race.

On a scale of 1 to 10, it feels like a 7 or 8. You should be able to speak in short sentences but not carry on a full conversation.

It’s time to pick up the pace if you’re chatting easily.

If you can’t get any words out, slow down a bit. Aim for these runs to make up 10-20% of your weekly training.

3. Speedwork Pace

Now, this is where things get spicy. These are your fastest workouts, designed to improve your VO2 max. The higher your VO2 max, the better your performance.

During interval training, you run at nearly max effort, often hitting or exceeding your 5K race pace. The goal is to develop that top-end speed, improve your overall aerobic capacity, and train your body to handle hard efforts. You’ll know you’re in the right zone because talking? Not going to happen at this pace!

Action Step:

Speedwork typically includes short bursts of all-out effort—think intervals of 30 seconds to two minutes—followed by equal or slightly longer recovery periods. You’ll do sprints, strides, hill repeats, or fartlek workouts.

Keep speedwork to about 10% of your weekly mileage to avoid injury or burnout.

4. Long Run Pace

You’ll spend a lot of time at your long run pace when you’re training for longer races, especially half marathons or marathons. These runs are all about building stamina and endurance, not speed. So, you want to run at a comfortable, easy pace that you can maintain for a couple of hours (or more).

For beginners, this will likely be the slowest pace you run during the week—and that’s perfectly fine. Long runs should feel manageable from start to finish, and you should never feel like you’re pushing too hard.

Action Step:

Use the talk test here—if you can chat comfortably for the run, you’re in the right zone. However, if you’re chasing a personal record (PR), you might want to introduce a little more challenge with negative splits (running the second half faster than the first), random accelerations, or a fast finish where you pick up the pace in the last few miles.

5. Half Marathon & Marathon Pace

Last but not least, let’s talk half marathon and marathon pace. This is the speed you aim to maintain for the entire race, so it’s crucial to nail this down in training. Running at your goal race pace allows your body to adapt to the physical and mental demands of racing that distance.

On a scale of 1 to 10, your half marathon and marathon pace should feel like a 5 or 6. It’s challenging but sustainable. You should be able to speak in short phrases, but you’re working harder than in your easy runs.

Action Step:

For the half marathon pace, you’re looking at something roughly 15-30 seconds slower than your 10K pace, while your marathon pace will be 15-30 seconds slower than your half marathon pace.

For example, if your 10K pace is around 7:20 per mile, your half marathon pace might be closer to 7:50 per mile, and your marathon pace around 8:20.

If you’re targeting a specific time for a marathon, like sub-4 hours, you’ll want to train at roughly a 9-minute-per-mile pace during your race pace workouts.

Pacing on Race Day

Race day is when all your training pays off, but it’s easy to get carried away by adrenaline and start too fast. Trust me, I’ve been there!

Every race distance has its pace.

Calculating your target pace can feel like high school math, but it’s worth it. Tools like pace calculators take your past performances and give you a forecast for your race day, helping you set realistic and strategic goals.

Whether a fast 5K or a challenging marathon, each requires a unique pacing strategy—like switching gears during different race stages.

Here’s what you need to do:

Stick to your planned pace initially, even if you feel great. A good rule of thumb is to start 5-10 seconds slower than your goal pace for the first mile, then gradually speed up as you settle in.

Running Pace FAQ: Your Top Questions Answered

I know that you have many pressing questions about running pace. Let me try to address some of them:

How do I determine my race pace?

Determining your race pace depends on your goals and current fitness level. A good starting point is to complete a time trial for a specific distance, like a 5K, and use your average pace from that run as a guide. For longer races, such as a marathon, aim for a pace that feels sustainable based on your training runs and past performances. Many runners also use race pace calculators, which consider recent race times and target distances to help predict a realistic race pace.

Should my pace be consistent across different terrains?

Not necessarily! Terrain can significantly impact your pace—uphill, downhill, and trail sections all come with their own set of challenges. When running on hills or uneven terrain, it’s often best to focus on effort level rather than a specific pace. For example, keep a similar effort level uphill as you would on flat ground, even if that means a slower pace. This helps you maintain energy and avoid overexerting yourself in tougher conditions.

Here’s how many miles to run per week in case you’re curious.

How do I know if I’m running too fast or too slow?

Listening to your body is key. If you’re struggling to breathe comfortably on an easy run or feel fatigued too early in your workout, you might be running too fast for that session. An easy conversational pace should allow you to talk without too much strain. On the other hand, if you’re completing interval or tempo runs and feel you have too much energy left, you may not be pushing hard enough. Using a heart rate monitor or tracking perceived exertion level can also help you find the right intensity for each type of run.

Is it okay if my pace varies throughout a long run?

Yes, pace variation is natural, especially on longer runs. It’s common to start a bit slower and gradually increase pace as you warm up or feel more comfortable. Many runners also use a negative split strategy, where they intentionally run the second half faster than the first. The key is to finish feeling strong and avoid early burnout.

Share Your Pacing Tips and Experiences!

Finding and maintaining the right pace can be a journey, and every runner has their own unique strategies.

Do you have a favorite strategy for maintaining your race pace or tackling tempo runs?

Share your pacing tips and experiences in the comments below!

Your insights could make a big difference for fellow runners looking to improve their own pacing.