Understanding Running Pace
What is Running Pace?
Running pace is a measurement of how long it takes you to cover a given distance, typically expressed in minutes per kilometer or mile. It's the inverse of speed and is the preferred metric for runners to gauge their effort and performance. Knowing your pace helps you plan training runs, race strategies, and track progress over time.
Common Race Distances
- 5K: 5 kilometers (3.1 miles)
- 10K: 10 kilometers (6.2 miles)
- Half Marathon: 21.1 km (13.1 miles)
- Marathon: 42.2 km (26.2 miles)
Pace vs. Speed
- Pace: Time per distance (e.g., 5:30 min/km)
- Speed: Distance per time (e.g., 10.9 km/h)
- Pace is more intuitive for runners
- Speed is more common in cycling
- You can convert between them
Training Pace Guidelines
- Easy runs: 1-2 min/km slower than race pace
- Tempo runs: 20-40 sec/km slower than 5K pace
- Interval training: At or faster than 5K pace
- Long runs: 30-90 sec/km slower than marathon pace