Finding Your Best Running Pace

When I First Tried to “Pace Myself,” I Crashed—Hard

When I first started running, I had no clue what I was doing with pace.

I’d sprint out the gate like I was chasing an Olympic gold… only to be gasping for air two minutes later, wondering how the heck I was gonna survive the rest of the run.

Back then, if you asked me what a good running pace was, I’d have told you: “Whatever I can’t hold for more than five minutes.”

But after years of running—and even DNFing a half marathon I had no business pushing that hard—I finally learned something most beginners miss:

Pace isn’t about the numbers. It’s about feel.

So in this post, I want to break it down for you—what running pace actually means, how to find your right pace (not your buddy’s), and why pace is more about confidence and control than trying to keep up with someone faster on Strava.

We’ll dig into common mistakes, beginner-friendly tips, and even why you should ditch your GPS sometimes.

Stick around, because by the end, pace will go from a source of stress to a tool you use to run smarter.

What Is Running Pace (and Why Should You Even Care)?

Pace is just how fast you’re moving, usually shown as minutes per kilometer or mile.

If you run 5K in 50 minutes, your pace is 10:00/km. If it’s a mile in 9 minutes, that’s 9:00/mile. Think of it like your car’s speedometer—but for your feet.

Now, here’s why it matters: pace helps you plan, train smarter, and measure your progress.

No more running until you blow up at minute seven and wondering why you’re always wrecked.

Trust me, I’ve been that guy. Too many times.

These days, I use pace like a coach on my wrist—it tells me when to back off and when to push. It’s not there to judge. It’s there to help me finish strong.

According to the Journal of Strength & Conditioning Research, pacing right helps runners avoid early burnout and perform better over time.

I didn’t need a study to confirm it, though—I lived it.

But if you’re just starting out, don’t overthink pace. Some beginners don’t track it at all—and that’s okay.

I once read a Reddit story about a woman recovering from chemo who said she ran by feel only, aiming for 30 to 60 minutes. Not pace. Not distance. Just time on feet. That stuck with me.

💡 One of my favorite lines from r/beginnerrunning:
“Your neighbor’s 5:00/km pace has nothing to do with your running. The only thing that matters is your own journey.”

Couldn’t agree more.

So… What’s a Good Running Pace?

Honestly? That depends on you.

Your fitness level. Your age. Your build. Whether you slept well. Even the weather.

I’ve had days where 6:00/km felt like flying… and others where 7:30/km nearly broke me.

But here’s some general guidance from coaches and studies that I share with new runners I coach:

• Beginners often start at 8–10 min/km (or 12–16 min/mile) when they’re doing a mix of walking and running. That’s completely normal.
• Healthline says 10:00/mile (~6:12/km) is a solid starter pace for new runners.
• Marathon Handbook reports that the average 5K pace across Strava users is around 9:53/mile (~6:08/km). That includes a wide range—from casual joggers to racers.
• A more relaxed “jogging” pace? Often lands around 12:00/mile (~7:30/km).

Quick stat: One training guide lists 10:00/mile as a great target for beginner runners.

Back when I was getting started, I hovered in the 11–13 min/mile zone.

I remember running my first mile nonstop and feeling like I’d just won a medal. If you’re anywhere in that 7–10 min/km range—you’re doing great. The speed will come with consistency.

One runner in the r/beginnerrunning forum shared how it took her eight months to improve to ~7:00/km.

That’s real progress. And she was proud of every second shaved off.

Here’s the key:
A good pace is one you can hold without falling apart.

If you’re wheezing by the first half mile? Ease up.

If you can sing the chorus to your favorite song mid-run? Maybe push a bit harder.

How to Figure Out—and Track—Your Running Pace

It’s simple math: time ÷ distance. If you ran 5K in 50 minutes, that’s a 10:00/km pace.

These days, most GPS watches and apps do it for you.

But I’ve got a few other ways I recommend tracking it, especially if you want to keep things low-tech.

1. Run by Feel

This is my go-to for easy runs.

If I can talk, I’m good. If I’m gasping, I back off.

Try the “talk test” on your next run: If you can say a full sentence without gasping, you’re likely in the right zone.

2. Use the Tech (But Don’t Let It Use You)

I love my GPS watch. It shows me splits and gives me feedback instantly.

But in places with tall buildings or trees? That signal jumps like crazy. I’ve had runs where I knew I wasn’t going that fast—or that slow.

Lesson learned: Trust your body more than your watch.

One runner shared that she covers her watch with a sweatband so she can’t see pace mid-run. Another just turns off the pace screen completely. Smart moves.

3. Go Old School—Use a Notebook

Before apps took over, I logged everything by hand. It’s underrated.

A cheap notebook can track trends just as well as Strava.

Over time, those numbers will tell a story—and seeing your pace improve week by week? That’s gold.

Pace charts are also helpful. Whether it’s a printed one on your fridge or a spreadsheet, it gives you a snapshot of where you are and where you’re going.

Pro tip: Try hiding your pace for one run this week. Just go by feel. Then compare how it felt to the data later. You might be surprised.

Run By Feel (Not Just Numbers)

Let me throw you a curveball here—sometimes, the best thing you can do for your running is to leave the watch at home.

Yeah, really.

I call it the “naked run” experiment.

No GPS. No splits. Just you, your shoes, and the road.

One writer from CitiusMag tried this for a week and said something clicked.

No pressure to chase pace. No finish line on a screen. Just the rhythm of running.

She wrote, “Without a watch, I relaxed into a pace… I grew more and more okay with the idea I was running solely for the experience rather than a set distance or time.”

And honestly? I’ve felt the same.

Some of my best runs were the ones where I had no clue how fast I was going—and didn’t care. I smiled more. My breathing felt easier. My mind wasn’t glued to a screen.

Now, don’t get me wrong. Tech has its place.

I use my GPS for intervals and pacing during race prep. But don’t let the watch run you.

One Reddit runner put it perfectly: “Smartwatch doesn’t really give much more than your phone would… outside of running, I wouldn’t have bought it.” Couldn’t agree more. A cheap stopwatch or free app like Nike Run Club is enough when you’re just starting out.

Pacing for Beginners (And Common Screw-Ups)

Let’s be real—most beginners trip over the same stuff. I’ve made these mistakes myself. Here’s how to avoid the biggest traps:

1. Starting Too Fast

Classic rookie move. I used to do this all the time.

I’d see someone zoom by and think, “I’ve gotta keep up.” But by mile one? I was toast.

I even collapsed before the finish line at a half marathon once because I blew up early (true story—check runnersblueprint.com if you want the full faceplant).

Fix it: Ease into it. Use the first kilometer to warm up.

Pretend you’re saving energy for a strong last 100 meters. If you still feel great at 1K, then you can speed up a little. But start too fast, and you’ll pay for it.

2. Comparing Yourself to Others

You open Strava. Your friend ran 5K in 22 minutes. Meanwhile, your 7:30/km pace feels like a crawl. Don’t fall into that trap.

One Reddit runner nailed it: “My 9 min/km pace has no impact on your running… The only thing that matters is your own progress.”

And hey, someone else pointed out that a 7 min/km pace is a 35-minute 5K. That’s solid for a beginner.

Just keep showing up. As another redditor said: “Make consistency your best friend.” And they’re right. Pace comes later. What matters now is stacking days and building habits.

3. Tech Overload

Apps, smartwatches, heart rate zones… it can get messy fast.

I tell my athletes to keep it simple at first. Use the free NRC app. Or just a basic timer.

If you’re obsessing over every split on a recovery jog, tape over your screen or hide the numbers. Even elite runners built their base miles before GPS watches even existed.

4. Doing Too Much, Too Soon

Beginner runners often run too hard—every run becomes a race.

That’s a one-way ticket to burnout or injury. Someone on Reddit mentioned this too: most newbies unknowingly run tempo pace all the time.

Fix it: Go easy. Like, conversational-easy. Save the speed for one or two runs a week max. You’ll build fitness without wrecking your legs.

Quick Fix Recap:

• Start slow. Add 15–30 seconds/km to the first half of your run.
• Talk test: Can you chat while running? You’re in the right zone.
• Be patient. One year from now, you’ll be faster and won’t remember how “slow” you felt today.
• Throw in variety: walk breaks, strides, short tempos. Don’t let your routine go stale.

How to Find the Right Pace for Different Runs

If every run feels the same, you’re doing it wrong.

Different runs have different jobs. Here’s how I break it down when coaching:

🔹 Easy or Long Runs

These are your base. The meat and potatoes. Run at 60–70% effort—what I call “chat pace.”

You should be able to talk without wheezing. This usually means 1–2 minutes/km slower than your 5K pace. If you race 6:00/km, your easy runs might be 7:00–8:00/km. If you’re breathing hard, slow down.

The goal here? Time on your feet. Not speed.

🔹 Tempo Runs (Lactate Threshold)

These are faster—but still under control. You’re running about 7–8 out of 10 effort, just under breathless.

It should feel challenging but manageable. Think 10K pace. Do them in the middle of your run for 10–20 minutes.

These runs raise your ceiling—the point where fatigue starts to kick in.

🔹 Speed or Interval Work

Now we’re talking sprint bursts. 200 to 1000 meters at faster than race pace, with full rest between.

Great for leg turnover and mental grit. But don’t overdo them—only after building a solid base, and always after warming up.

If your 5K pace is 6:00/km, run your intervals closer to 5:00/km.

🔹 Goal Pace or Race Simulation

This is where you practice the pace you want to hold on race day. 6:00/km for a 5K? Try holding that in a workout.

But don’t hammer every run at race pace. Use these sparingly—once a week max, and only for short sections.

Coach Reminder:

The last rep of your workout should be your strongest. That means you paced it right. If you’re crawling by the end, you probably started too hard. Even elite runners go for negative splits—stronger second half.

Putting It All Together

Pacing’s a lot like cooking without measuring cups.

You start with some basic ingredients — pace charts, formulas, tips from coaches — but the real magic?

That comes from learning to feel it.

Pace isn’t your boss. It’s a tool. Use it to stay honest, not to beat yourself up.

Run your pace — not your buddy’s, not your watch’s, and definitely not that random guy on Strava’s.

In the beginning, confidence doesn’t come from speed. It comes from control.

You want a quick way to dial that in? Try this:

• Pick a loop you know like the back of your hand.
• Then, instead of chasing speed, focus on heart rate.
• Stay in your easy zone.
• If you stay consistent, here’s what usually happens — your pace improves without you even trying. Same effort, but faster feet. That’s your body adapting. That’s progress.

Want a sneaky tip that’s helped me regulate my pace on long easy runs?

I breathe through my nose during the first few miles.

Sounds weird, I know.

But when I start to pick it up, I let my mouth join in. I used to nose-breathe the entire run — yeah, not smart. Now, I use it as a governor early on and shift gears when needed. It helps me stay in that sweet spot.

Bottom line?

Stay patient. Stay positive. I once saw a Reddit runner proudly share that it took her eight months to run an 11:26/mile (7:06/km). She owned that pace. And honestly? That’s what it’s all about — owning your progress.

Final takeaway:

A good pace is one that lets you enjoy the run and keep showing up. If you’re running 30 minutes at 8:30/mile now, don’t be surprised if you hit 8:00 or faster in a few months — just keep stacking those miles.

How about you? What pace feels “right” to you right now? What’s your next target? Drop it below. Let’s talk about it.

Frequently Asked Questions

Q: What is running pace?
A: Simple — it’s how long it takes you to cover a mile or a kilometer. If you run 5K in 30 minutes, that’s 6:00/km pace. Tools like GPS watches and apps make this easier, but even a good ol’ stopwatch and a known route get the job done ().

Q: What’s a good pace for beginners?
A: Totally depends on you.

Most beginner-friendly plans suggest 8–10 min/km (~13–16 min/mile) Some go for the classic “10-minute mile” (~6:12/km) But forget the number — it’s only good if you can breathe, smile, and hold it for 20–30 minutes without dying.

Q: How do I find my running pace?
A: Run a set distance, check your time, then divide. That’s it.

Run 3 miles in 30 minutes? That’s a 10-minute mile. GPS watches make it brainless. Or just use apps like Strava or Nike Run Club — they’ll crunch the math for you.

Q: Should I always check my pace?
A: Not always.

Watches are great, but learning to feel your pace is better. Try running without looking at your device. Just go at a pace where you can talk — not sing, but talk. It’s what we call “easy effort.” Build that internal rhythm first. The numbers will follow.

Q: What’s an average running pace?
A: Research says recreational runners average around 9:53 per mile (~6:08/km). If you’re jogging, that’s closer to 12 min/mile (7:30/km). But keep in mind, averages include everyone. So don’t let that psych you out if you’re starting slower — most of us did.

Q: How can I get faster?
A: It’s not about speed work alone. Sure, tempo runs and intervals help.

But easy runs, strength training (think lunges, squats, planks), solid sleep, and good fuel? That’s where real gains come from. Build gradually — even shaving off 10 seconds per kilometer over a month is big. It all stacks up.

Q: Is it bad if I’m slow?
A: Hell no. Everyone starts slow.

Rushing pace too early leads to burnout, injury, or quitting. I’ve coached runners who crawled through their first 5K. Now they’re clocking marathons. Your current pace isn’t who you are — it’s just where you are right now. Keep building.