Every runner must learn to understand his numbers, not only to understand how fast he is running, but also to further build a training plan and analyze his results.
What does running pace mean?
Running pace is the time an athlete spends covering a certain distance. Usually, the pace is measured in minutes per mile or minutes per kilometer.
The slower you move, the lower your pace. That is, if you are walking, your pace is 15 min / mi (you cover a distance of 1 mi in 15 minutes). If you are jogging, the pace will be 12-13 min / min, run faster – 8 min / min.
But you need to understand that you can’t run fast for a long time without training.
For example, if you run 100 meters at full speed in 14 seconds, your running pace will be 3:45 min / min, but the problem is that you can only keep that pace for 100 meters.
What is the difference between pace and speed?
Pace is the ratio of 1 minute to 1 mile.
Speed is the ratio of 1 mile to 1 hour.
For example, a running pace of 8 minutes per mile is 7.5 miles per hour. That is, if you run 1 hour at 8 minutes per mile, you will run 7.5 miles in an hour.
Usually speed numbers can only be seen on treadmills. Therefore, if you plan on combining treadmill workouts and outdoors, you should be able to set the speed on the treadmill equal to your optimal running pace.
Why running pace is not important for beginner runners?
Pace is a secondary metric and you shouldn’t focus on it. The training process is based on heart rate, and the pace itself will increase over time as you exercise.
Also, do not forget that from day to day you will not feel the same, you may not sleep, or get nervous, or not recover from the next workout. Therefore, with a heart rate of 140 beats per minute, you will see a different running pace on different days. You shouldn’t dwell on certain numbers and try to run faster every workout.
Running fast in every workout will stress your body, you will get health problems and overtraining.
Why is it important to understand running pace?
Let’s say you are in a 5K race. Like most beginner runners, they immediately run fast, finish almost on foot, and fall to the ground exhausted. But you can do without these sacrifices, if you know your target running pace, you distribute your forces correctly throughout the distance.
If you want to cover a distance of 5 km in 20 minutes, then you need to run every mile at a speed of 6:26 min / mile. By knowing your target pace, you will know how long it will take you to cover the distance, evenly distributing the forces in the race.
Our pace calculator will help you calculate your pace correctly at any distance. It is easy and quick to use when you need to calculate the desired pace or time for your distance from 100 m to Marathon or Ultra Marathon.
Follow the link and bookmark to use the pace calculator on your phone or computer.
How to improve your running pace?
As your fitness improves, your running pace will increase. For example, you can now run at a heart rate of 140 and a pace of 10 minutes per mile. After two months of productive training at the same heart rate, your pace may be as low as 9 minutes per mile.
You need to understand that the pace of running will increase when building a competent training plan. No forcing, with smooth addition of training volume and speed training.