What Is Pace in Running?

Pace is the time it takes to finish a mile. Before there were smart watches and phones that calculated your running speed and distance, coaches used stop watches to measure your pace.

Because runners have access to real-time data, it’s easier to improve your pace with the right training plan. Every runner has a different pace. Some are faster than others. However, any runner can work to improve their pace.

In this article, we’ll examine what pace means and ways to lower your pace.

Types of Pace

One way to gauge your pace is to use a numerical measuring system from 1 to 10. This rates the intensity of the runs. One is the easiest pace and 10 is the hardest pace. Your pace type correlates with how your body feels during the run. As you move from an easy pace to a hard one, the stress on your body increases.

Let’s define the levels of pace. As you review the information below, remember to always consult with your physician before starting an exercise program.

Easy: An easy pace is anything under 3. Beginning runners should only be doing easy paces. What does easy mean? It’s a conversational pace. You can run with a friend and chat. Your body and cardiovascular system shouldn’t feel overwhelmed. If you run too fast for your easy run, it defeats the purpose. You should feel energized after an easy run, not exhausted. Experienced runners often do an easy run after a race to help reduce soreness. A recovery run likely can help improve your endurance. Some runners believe an easy run promotes muscle recovery after a taxing race.
Steady Pace: A steady pace falls in the 4–5 range. Some runners can talk during a steady pace, but it’s challenging to carry on a full conversation. This is a pace that you could maintain for a longer run.
Tempo: A tempo pace falls into the 6–7 range. It’s faster than a steady pace and something you could maintain for 3 to 4 miles if you’re an experienced runner before having to drop back to a steady or easy pace. Talking is limited.
Threshold: Threshold, anything that’s 8 or above, is your maximum pace. It’s close to a sprint. You shouldn’t be able to talk. All your physical and mental energy is focused on running as hard as possible. An experienced runner might be able to run at a threshold pace for around 30 minutes.

To determine your pace for each category, run 1 mile as fast as possible. If your best time is 10 minutes, you’d run 85% of that pace for a threshold run. That means your threshold pace is around 11:30 minutes per mile. You can calculate the percentages of your pace by plugging your times into an App. An easy run is about 60% of your threshold pace while a tempo run is about 80% of your threshold pace. You can also measure your Volume of Oxygen (VO2). Your maximum VO2 is the oxygen your body uses for intense exercise. Your heart rate is measured during a VO2 test. For a threshold run, sustain a pace that’s 85% of your maximum heart rate; an easy run is about 60% of your maximum heart rate. A treadmill test, where you are hooked up to a heart rate monitor, gives you an idea of your VO2. It can be a 10- to-12-minute run where your speed increases gradually until you can’t run faster. When your heart rate hits its highest point during the test, it’s at its maximum.

Tips for Improving Your Pace

Through a combination of different runs and some strength exercises, you can improve your pace. Below are drills and exercises that can help you run faster.

Increasing Your Volume: Studies have shown that increasing the number of miles per week will improve your performance. You get better and more efficient by adding miles. Increase your mileage by scheduling another run during the week or by making your runs longer.
Interval Runs: Adding volume helps the most with your pace when training for a shorter race. For instance, if you’re running 12 miles a week and you add 4 miles, you’ll likely be able to run at an improved pace for a 3.1-mile race because it’s shorter than your average run. What about improving your pace for longer races? You’ll have to add runs where you do speed work. Interval runs mean you run faster for a set amount of time and then rest. An interval run is running for 1 minute at your threshold pace and then walking for 30 seconds. Doing this for 10 minutes during one of your runs will likely improve your pace.
Tempo Run: Running at your tempo pace for 20 minutes during a longer run is a way to increase your speed. A tempo run is about 80% of your threshold pace. You can build gradually, starting with 5 minutes of a tempo pace and increase it to 20 as your conditioning improves.
Hills: Running hills helps improve your leg strength and cardiovascular conditioning. One way to run hills is to run up a hill and walk down it. Incorporate some hill runs into your training.
Form: There are drills you can do to improve your technique and make you more efficient. One example is butt kicks. To do a butt kick, stand tall and kick your heels up to the back of your glutes as you run. This helps strengthen your hamstrings and glutes.
Core Strengthening: Doing exercises to strengthen your pelvis, lower back, hips, and stomach can make you more efficient. The less fatigued your lower body muscles get during a run, the better you’ll feel, which should help with your pace.

Factors That Affect Pace

Your pace for each mile of a long race likely won’t be the same. It’s called a negative split when you run the second half of a race faster than the first half. Inexperienced runners sometimes start too fast and run a positive split, which is when your times are faster in the first part of the race. It’s better to have a strong finish. Sometimes, the weather can affect your splits. If it gets windy or rainy during a race, it can make your times slower. Some courses might be set up for a positive split. That could mean the second half of the race is just more difficult. If the terrain for a track is hilly in the final stretch, it could make it difficult to finish with a negative split.

Understanding your pace and how it relates to your race performance is crucial for your progress. Keeping track of your times gives you a benchmark for improvement. Improving your times helps your confidence, and keeps you motivated.