running pace

What You Need To Know About Running Pace

April 8th, 2022

A ‘good running pace’ is varied and completely individual, however, there are steps you can take to figure out your running pace and improve it if you so wish. Your perfect running pace is determined by many factors such as your age, fitness level, and experience among other things. 

Start by setting your pace

A fitness tracker can be your best friend. It is a fantastic tool when recording your pace, distance and even your heart rate. It can help you track your progress over time, which will help you to stay motivated and allow you to celebrate every running win.

The best Coros watches for runners can be found on our website. We have a huge variety of styles that will suit anyone. 

coros watches

Start by getting some different data on different days and figuring out what your average starting pace is before going on the journey of improving it. 

Pace Charts are key

Keep in mind that your pace will differ in varied circumstances. Do you run on rougher terrain? Or maybe in the rain? Where and when you run will change your pace significantly. This is why creating a pace chart is so necessary. 

running pace chart

A pace chart is a way of tracking your running pace through different dates and distances, allowing you a holistic view of your progress. There are many available online that are super simple to use. You simply input your data, most of the time they need your pace, time and distance. You will find that your records at first will seem all over the place, but keep pushing. You will find those trends stabilising soon enough and it will feel amazing. 

So, what is a good running pace per km?

For a beginner, you should be aiming to do 1km in about 8 – 10 minutes. Try not to push yourself too hard. Don’t speed up if you think you’re falling behind, keeping good form is much more important than gaining speed. 

For intermediate level runners, you should be completing a 1km run within 7-8 minutes.

A good running pace per km for more experienced runners is completing 1km in about 6 minutes or less.

Improving pace and distance

When you can run 1km in around 6 minutes, try running 5km and slow your pace right down to the one you can handle. A good rule of thumb to follow is that your 5km running pace should be on track with your 1km running pace, and then add 30 seconds for leeway. Once you can run the 5km easily and without having to need a break, gradually increase your pace.

Follow a similar technique when aiming for a 10km run. You need to start slower and allow your body to get used to a longer run. Your average speed will naturally be slower to start with, don’t let that deter you. Once you can run the 10km with no issue, you can look at upping your pace.

Strength training regime

As discussed above, working on your pace first and then your distance is important. What can also aid in improving both your running pace and running distance, is strength training.

Strength training is a way of building your muscles, training up your resistance and improving your mobility. It is key to improving your pace and preventing injuries. Try starting with the basics such as squats, walking lunges and push-ups, anything that strengthens and stretches your muscles will be beneficial to your running routine. 

To read more: Benefits of Incorporating Strength Exercises into Your Running Program

Stretches and yoga

Stretching and yoga are a wonderful addition to your exercise routine. They can help aid with recovery, enabling you to keep up with a regular running schedule. Make sure to stretch before and after every run to help avoid injury. Any stretch that incorporates muscles in your legs and core, will help you improve your pace and help prevent injuries. 

Easy stretches to start with are:

  • Knee hug
  • Downward dog
  • Hip flexor
  • Quad stretches
  • Hamstring stretch 

Keep that pace

One of the most important things about improving your running pace is to keep your rhythm going through the ups and downs. It is so easy to forget your goal when you’re running all the time but not seeing much improvement. Always keep pushing your goal and make sure to celebrate every small win along the way. Your progress will be slow and hard to see at first, but when you look back your progress will become clear.

Distance training

Are you training for a half marathon? A full marathon? Or do you just want to be able to run longer distances in general?

The most important thing is to keep a running routine. Try to run three times a week. 

  • One run should be for distance. 
  • One should be focused on your pace. 
  • A timed sprint run at a shorter distance.

Incorporating hill runs will also help you run longer distances. The extra resistance of the hill will help you strengthen those muscles, improve your stamina  and lengthen your strides. 

Running nutrition

Nutrition is key for a healthy running routine. Make sure to be fueling your body before and after each run. This will help to restore energy levels and aid with muscle growth. Also do not forget to stay properly hydrated, especially during and after your run.

Running shoes and accessories

Having the right running shoes gives you the proper support you need when tackling different distances and terrains. Here at Pure Running, we are passionate about supplying the best running shoes, running watches and running accessories to best equip you on your running journey. Whether you are a beginner or a marathon runner, you deserve the best. Shop our full range today – and be fully prepared before you hit the track.