What Pace Should I Run?

“I’m new to running and I’m not sure how fast I should be running. What pace should I run?”

Many runners, especially beginners, are curious about what pace they should run. Most daily runs should be done at an “easy” pace. But what’s the best way to establish what “easy” means? The best and simplest way to determine this is to run slow enough so that you can carry on a conversation.

If you’re running with someone, that means you should be able to speak in complete sentences, not just give “yes” or “no” answers. If you’re running alone, you should be able to sing “Happy Birthday” without gasping for air. For some new runners, a conversational pace may mean doing a run/walk combination.

Benefits of Conversational Pace

As you’re building your endurance, it’s helpful to remind yourself of the benefits of running at an easy pace. Some of the advantages of running at conversational pace (also called base running) include:

It helps create a more efficient running style.
It helps your muscles to learn to burn fat more efficiently, receive and process oxygen better, and deal better with lactic acid.
It trains your heart and lungs to become more efficient at absorbing, delivering, and utilizing oxygen.

What Should My Pace Per Mile Be?

As a beginner, most of your runs should be at conversational pace. Don’t worry about your pace per mile — if you can pass the “talk test”, you’re running at the right speed.

Of course, if you’re running on a treadmill, you’ll need to know what pace to set the treadmill to. When you first get on the treadmill, warm-up with a walk at 3.0 to 3.5 for a few minutes. Increase the speed to 4.0 and start running. If that feels too easy, keep making slight increases in the speed until you feel like you’re at conversational pace.

Should I Work on Distance or Speed?

As a beginner runner, it’s definitely better to first increase the distance (or time, if you prefer to measure by time) of your runs. Continue to run at your easy, conversational pace. As you build up your endurance and strength, your speed will gradually improve.

So, When Can I Add Speed Training?

Beginner runners shouldn’t rush into formal speed training, such as interval workouts. Doing too much too soon is an easy way to get injured.

After you’ve been running for about two months and have a nice running base established, you can start by adding strides into one of your weekly runs. Or, try picking up the pace towards the end of one of your runs. But wait until you’ve been running consistently for at least 3 to 4 months before you start to add fartlek runs, hill repeats, or interval workouts.

Also, make sure that you consider these rules of speed training, so you get the most out of your workouts and avoid getting injured.

Even when you add some speedwork, you should still be doing the majority of your runs at easy pace. Keep in mind that even the most experienced runners don’t run every workout at a hard effort. They do easy-paced runs at least every other day to give their bodies a chance to recover and re-build themselves to be stronger.

Running hard every day could lead to overuse injuries as well as physical and mental burnout from overtraining. So make sure you give yourself some easy days where you run at an easy pace or do some light cross-training.

About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, kids fitness specialist, and a weight management specialist by the American Council on Exercise. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.