Understanding Running Pace
Pace isn't just a number on your watch — it's a training tool. Understanding different paces and when to use them is the difference between improvement and stagnation.
The 80/20 Rule
The single most important concept in running training: 80% of your running should be easy, 20% should be hard. Most recreational runners do the opposite — they run too fast on easy days and too slow on hard days, ending up in a "moderate effort" zone that's too hard to recover from and too easy to improve from.
Types of Running Pace
Easy / Recovery
Build aerobic base, recover between hard sessions
You should be able to hold a full conversation. If you're breathing through your mouth or can only speak in short phrases, slow down. This should be 80% of your weekly running.
Tempo / Threshold
Improve lactate threshold — the pace you can sustain for ~1 hour
Comfortably hard. You can speak a few words but not hold a conversation. This pace teaches your body to clear lactate faster, letting you sustain faster paces for longer.
Interval / VO2max
Improve maximum oxygen uptake and speed
Hard breathing, can't speak. Typically done as repeats (e.g., 5×1km with rest). Powerful for improvement but highly fatiguing — once per week is enough for most runners.
Sprint / Repetition
Improve running economy and top-end speed
All-out or near all-out for short distances (100-400m) with full recovery between reps. Not needed for most recreational runners. Useful for those chasing race PRs.
Common Race Distances
5K
The most popular race distance. Short enough to push hard, long enough to require pacing. A great first goal for new runners.
10K
Requires more endurance than 5K. Pacing matters more — going out too fast will catch up with you in the back half.
Half Marathon
21.1km. A significant endurance challenge. Nutrition and hydration become factors. Most runners need 8-12 weeks of dedicated training.
Marathon
42.2km. A different beast entirely. Pacing, nutrition, mental toughness, and long-run training are all critical. Most runners need 16-20 weeks of preparation.
Common Mistakes
Running easy days too fast
Use the "talk test" — if you can't hold a conversation, slow down. Easy pace builds the aerobic engine that powers everything else.
No variation in pace
If every run is the same moderate effort, you're too fast on easy days and too slow on hard days. Polarise: go truly easy or truly hard.
Ignoring pace on long runs
Long runs should be at easy pace, not tempo. Running long runs fast leads to overtraining and injury. Save the speed for shorter quality sessions.
Starting races too fast
The first km always feels easy due to adrenaline. Stick to your planned pace from the start — your second half should be the same pace or slightly faster (negative split).
New Runners
Run/walk intervals are perfectly fine. The goal is time on your feet, not pace. Start with whatever speed lets you complete the run feeling good. Speed comes later — first build the habit and base fitness.
Want to Get Faster?
Run more (at easy pace). That's the biggest lever. Once you're running 4+ times per week consistently, add one quality session (intervals or tempo). Two quality sessions per week is the maximum for most recreational runners.
Stay Injury-Free
Increase weekly mileage by no more than 10% per week. Run easy pace on most days. Include one rest day per week minimum. The most common running injury cause is doing too much, too fast, too soon.