Running Pace Guide

Wednesday, 15 November 2023

Running Exercises Fitness Tips & Advice Alin Ursache Chris Collett

Page last updated: 8th June 2026

Running is one of the best cardio exercises there is. It's free, requires minimal equipment, and it's an exercise our bodies are built to do. It also burns calories, improves our heart and circulatory health, and increases endurance. It's basically a super sport!

If you've been running for some time, you might be wondering how you can progress your runs. While adding distance is a great way to increase the difficulty, there's a limit to how much you can add without taking up huge chunks of time.

And that's where pace comes in. Increasing your running pace can be a great way to level up your runs. Here, PureGym PT and manager Chris Collett, and Leeds based PT Alin, who are both keen runners, look at what is a good running pace, how to calculate your running pace, how to improve your pace and more.

Running pace at a glance

Calculate your running pace by dividing your total time by the distance covered.
A common running goal people aim for is 5km in 30 minutes, or 10km in an hour.
A good running pace for beginners to aim for is around 7:30 min/km.
Your own target depends on your fitness level, experience, and specific race goals.
GPS smartwatches and apps like Strava are great for pace tracking, but listening to your body's breathing rate is an equally effective baseline tool
Your daily pace fluctuates based on sleep quality, carbohydrate intake, high winds and heavy rain.
Tracking how hard you feel you are working on a 1-to-10 effort scale or RPE is often more valuable than obsessing over exact watch numbers.
Pacing can be improved by incorporating comfortably-hard tempo runs to raise your lactate threshold, along with easy runs and short sprints.

What is running pace?

Running pace is simply how long it takes you to cover a set distance, usually shown as minutes per kilometre (min/km) or minutes per mile. For example, if you run 1 km in 6 minutes, your pace is 6 min/km.

It's an easy way to understand how fast you're running -- and it can help you compare different runs, even when the distances vary.

What is a good running pace?

A common running goal people aim for is running 5km in 30 minutes, or 10km in an hour. This would be a pace of 9:39 minutes per mile, or 6.00 minutes per kilometre. If you wanted to hit 5km in 25 minutes, this would be a pace of 8.03 minutes per mile or 5.00 minutes per kilometre.

However, unless you're training for an event where you want to achieve a race in a certain amount of time or aiming to hit a personal best in your session, there isn't an 'ideal' running pace, and what you can achieve one week may be different to another.

Alin says: There is no one right pace to aim for - even the same person will have a different ideal pace depending on the distance they are aiming to run. But for casual running, a good pace is the one that you can sustain over the entire session. It should be challenging, but still allow you to finish.

Average running paces by ability

While there's no single ideal pace that's the same for everyone, it can be helpful to understand how your pace compares to runners of a similar level.

Use our average running pace table below to get a benchmark. It shows typical everyday paces and estimated finish times across popular road‑race distances -- from a quick 5K to a full marathon.

Because factors like age and biological sex will influence your aerobic capacity, treat these numbers as a guide rather than a strict standard. Then, once you've found where you sit on the running pace table, keep reading to see what a 'good' pace looks like for you -- and how you can use these ranges to shape your training.

Want to print it? Download our average running pace chart PDF here.

Factors that can affect your running pace

There are plenty of variables that can impact how hard a run feels, and therefore what pace you can achieve, including:

How much sleep you have had. Running requires a lot of energy, and if you've had a few bad night's sleep, it'll be tough to muster up the energy needed to run fast. If you've just had the best night's sleep of your life, you'll probably catch yourself going faster without realising.
What you've eaten. To adequately fuel your runs, you need to make sure you're eating enough food throughout the day and before your run, while avoiding anything too heavy too close to the run. While this will differ for individuals, and for each run, the basics involve eating enough calories throughout the day and having some carbs 2-3 hours before a run, supplementing with running gels if necessary. We've previously shared advice on what to eat during marathon training here which has some advice on this topic.
The weather. If you're running outside, don't underestimate the impact weather can have on your runs! If it's extremely cold, your body uses more energy to stay warm which can mean less energy for running. On windy days, running into the wind can make it very difficult to run at your preferred pace, and if it's raining, you may need to go slower to avoid slipping.

Other factors that can impact how hard a run feels include stress, if you've been ill, how much you've been training, hormones, and more!

How to pace yourself when running

Pacing well is one of the easiest ways to make your runs feel better, last longer and become more consistent. Whether you're using a smart watch, tuning into your rate of perceived exertion or relying on the classic talk test, finding the right rhythm helps you avoid burning out early and keeps your effort steady from start to finish.

Below, Chris and Alin share practical ways to judge and adjust your pace so you can run smarter, not just harder.

Smart watches

Getting a smart watch with GPS is one of the best ways to monitor your pace while running, as you can see what pace you are achieving and whether you need to speed it up or slow it down. Some watches will even tell you to slow down based on your heart rate! Some apps allow you to track pace on your smartphone, which can be another option if you bring your phone on your runs.

Monitoring rate of perceived exertion

For casual runs, it can be more helpful to focus on the rate of perceived exertion (RPE) -- how hard a run feels. There are many ways to track RPE but scoring how much effort you're exerting out of 10 is a simple option. You can also aim to hit different RPE for different runs -- for example, hill sprints might be a 9/10 effort, whereas an easy run might be a 5/10 effort.

Aiming for a conversational pace

if you're struggling to breathe, you know you're running too fast! Aim to run at a pace where you can still hold a conversation with someone -- even if that means talking to yourself every now and then on your run!

Running to the beat

If you still struggle with pacing too fast or slow, try changing what you listen to on your runs. A study published in the Journal of Human Sport and Exercise found that upbeat music can help increase the speed of your runs. Some streaming services even have playlists based on different running paces so you can run to the beat of the music! If you are trying to slow your pace for a longer, more controlled run, try a slower genre of music or switching for podcasts. Podcasts naturally lower your focus on running as you focus on listening, which can help to reduce your pace without conscious effort.

Listening to your body

For competitive runners who tend to pace too fast and burn out quickly, other ways to assess your pace include checking in on your breathing and heart rate - if they are becoming faster and faster, slow down or you'll run out of breath! While it seems counter intuitive, running at slower speeds for the full event can get you a better time than alternating walking with tempo running speed.

Types of running pace explained

Different training runs use different paces, each serving a specific purpose, from building aerobic fitness to sharpening speed for race day. Understanding these pace types helps you structure your week and get the most out of your training.

What is easy running pace?

An easy pace is your most comfortable speed -- roughly a 4--5/10 effort if you're using your RPE. You should be able to talk in full sentences and feel like you could keep going for a long time. Easy runs build aerobic endurance, support recovery and form the foundation of most training plans.

What is interval running pace?

Interval pace is your fastest training speed, used for short, structured bursts of hard running followed by recovery periods. When you're pushing yourself, you'll use 1--3 minute efforts at 8--9/10 intensity. Intervals develop speed, power and running economy by pushing your cardiovascular system above its comfort zone. Because they're demanding, they should be programmed carefully within your week.

What is race pace?

Race pace is the specific speed you aim to hold on race day, whether that's a 5K, 10K, half marathon or marathon. Practising race pace in training helps you learn what the effort feels like, builds confidence and fine‑tunes your pacing strategy.

What Is tempo running pace?

Tempo pace is one of the most important tools for improving your running pace over time. It's the pace that would get you to 5k around 30 seconds slower than your average 5k time. This pace feels 'comfortably hard' - it's doable but challenging, and is usually around 7-8/10 effort.

Alin notes: Tempo running pace is more challenging pace that may be closer to the target pace for the race. In recreational or training for running the tempo pace or run is very often measured by the intensity of perceived exertion as depicted previously and it should be sustainable for around 1 hour for trained individuals."

Chris adds: A tempo run is a type of speed interval workout that involves running 1-2 speeds (tempo pace and easy pace) throughout the run. This can help with speed and endurance, but pushes the body hard - it's important tempo runs are done alongside other runs, not as the sole form of training.

Tempo runs can improve speed by pushing your body close to the lactate threshold, which is the point where lactic acid builds up in the muscles faster than it can be removed. By running close to this threshold, you can train the body to last longer or go faster before it reaches the lactate threshold. Holding a tempo pace can be challenging - run too fast and reach the lactic threshold and you'll experience intense burning and fatigue in the muscles and be unable to continue. Run too slow and you won't get the benefits of a tempo run!

There are different ways to structure a tempo run. A 7km tempo session that I do is:

1-2km at easy pace
3-5km at tempo pace
5-7km at easy pace
Capped at 40-minute total

How to improve your running pace

If you are training consistently, your running pace will naturally increase as your body gets stronger and your cardiovascular system gets more efficient.

If you want to make your pace gains as quick as possible, steps to take include:

Increasing your mileage. Chris says: Increasing the distance you run each week allows your body to get stronger and more efficient at running. Over shorter distances, this can translate to more speed.
Adding tempo runs. As mentioned above, tempo runs can train the body to tolerate running at a higher speed before reaching the lactate threshold. Alin notes: Tempo runs should feel challenging, around 7-8 effort level and if doing the talk test, you should only be able to speak a few words at a time. These runs train your body to sustain speed over distance.
Including sprint workouts. Chris says: Sprint workouts are similar to tempo runs, except that they push the body into lactate threshold. While this cannot be sustained for as long, it builds tolerance to an increase in lactate acid and increases the threshold. Alin adds: Sprints are a great way to increase pace, but for beginners it is recommended to start easy - try 4-5 sprints alternated with 2-3 minutes of walking, and build by either adding more sprints (no more than 15 per session), or decreasing the breaks. Don't do more than three sprint sessions a week.
Perfect your breathing technique. Improving your breathing can help to bring oxygen in more efficiently, which will boost your performance. Find breathing exercises and techniques to improve your running here.
Improve your running posture. Good running posture helps you to run more efficiently, meaning more speed and endurance. Learn how to improve your run posture here.

How to calculate your running pace

Running pace can be calculated with a simple formula: Pace = Time/Distance. This works for both kilometres and miles; most people tend to use kilometre for distances up to 10k, and miles for longer distances.

Many smartwatches and running apps automatically calculate your running pace, but it is easy to do so manually using the formula. All you need to know is what distance you ran, and how long it took you.

If you are trying to work out how long it will take you to reach a specific distance at your running pace, the Strava running pace calculator is an easy online tool.

Running pace chart

Want to know what pace to run to achieve your preferred time? You can use our pace chart for running below.

How to use this running pace chart

Whether you are targeting a new 5K personal best or pacing your very first marathon, our running pace chart removes the guesswork. It maps out standard target finish times across the most popular race distances alongside the exact tracking paces required to achieve them.

You can use this chart in two different ways depending on your current running goals:

Find your target pace for a goal time: Look across the columns to find your dream finish time for a 5K, 10K, half marathon or marathon. Once you spot it, look directly to the far left of that row to see the exact minute-per-kilometre or minute-per-mile pace you need to sustain on race day.

Predict a longer race finish time: If you recently completed a shorter race, find that time in its respective column. Look across the same row to the right to see a realistic benchmark prediction for what you could achieve in a half marathon or marathon if you maintain a comparable fitness level.

Finding the right running pace for you

The biggest thing to remember about running pace is that it's personal. Your ideal speed depends on your fitness level, experience, goals and even the day‑to‑day variables that affect how hard a run feels.

Use tools like pace charts, RPE and smartwatch tracking to guide your training, but don't get hung up on the numbers. Build your base with easy runs, sprinkle in tempo and interval work to improve speed, and practise pacing strategies that feel sustainable for you.

For the final word on running pace, Chris says: It's easy to get caught up in numbers with running. But I have found the key to enjoying your journey and progress is not to compare yourself with anybody else. My personal best is someone else's easy run, and my easy run is someone else's personal best! My goal for 2023 is a sub-20 5k, if you want to see what sessions I am doing you can follow my training on Strava @ChrisCollett.

FAQs on running pace

Is a 6 min/km pace good?

While how impressive it is depends on variables like age, gender and distance, 6 min/km is a genuinely good speed for recreational runners, especially over 5K and 10K. It's quicker than the average casual runner and ranks particularly well for many female runners and those over 40. For a beginner, it's a good milestone to aim for.

For intermediate runners, 6 min/km is a solid, steady baseline -- roughly 30 minutes for a 5K and about an hour for a 10K. For seasoned athletes or club runners, 6 min/km is usually more of a gentle recovery pace or something used during long, easy base‑building runs, with their race paces typically sitting well under 5 min/km.

What is a good running pace for a beginner?

For most beginners, anything between 6:30 to 7:30 min/km is a perfectly good starting pace. If you're already running at around 6 min/km, that's an excellent early milestone. It's quicker than many new runners and a sign you're building fitness nicely. As you gain confidence and endurance, your pace will naturally settle into a rhythm that feels sustainable for you.

How do I calculate my running pace?

You can work out your running pace using the simple formula explained in the calculation section above: pace = time ÷ distance. Most running watches and apps will do this automatically, but if you know how far you ran and how long it took, you can calculate it manually in seconds.

What is the difference between pace and speed?

Pace and speed describe the same relationship between time and distance, but they express it in opposite ways. Speed tells you how much distance you cover in a set amount of time (for example, km/h). Pace tells you how much time it takes to cover a set distance (for example, min/km).

Cyclists and drivers tend to use speed, because they move quickly over long distances. Runners prefer pace because it makes split times, training zones and race predictions much easier to track.

Is it better to run faster or longer?

It really just depends on your goal. Running longer helps build endurance and aerobic fitness, while running faster improves speed, power and race performance. Most runners benefit from a mix of both -- easy, steady runs to build your base, and occasional faster sessions to help you progress.

If you want guidance on how to balance the two, take a look at our PureGym Jogging for Beginners Guide or learn how to increase stamina and endurance for running on the PureGym Blog to properly structure your weekly runs.

If you're ready to take on the next running challenge, why not check out our 20 week marathon training plan?

Don't forget to add strength training into your running training to help with performance and reduce injury risk -- you can find the best strength exercises for runners here. Find your nearest PureGym here.

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