Running Paces Explained – From Easy to Flat Out!

running-pace-explained

Ever been out for a run, whether you’re training or racing, and suddenly find yourself wondering, “Am I going too fast? Can I keep this pace up? Am I going too slow?”

Maybe you feel like you only have one speed, no matter how far you run. Your legs only know one way of doing it.

What’s a steady run for you might be someone else’s all-out sprint, while another runner’s easy jog might feel like a brisk walk to you.

Today, we’re diving into the wild world of running paces. We’ll explore how to mix up your paces in training and what each one should feel like.

Sounds pretty cool, right?

Alright, let’s lace up and dive into those paces!

Running Paces Explained

Pacing is something that a lot of amateur runners really struggle with.

When I first started running and wanted to nail a faster 5K, my strategy was simple: run 5K over and over and over again until I got faster. Spoiler alert—I wouldn’t recommend it.

I’ve chatted with loads of people at run clubs, and many of them tell me that the speed they’re currently running is the only speed they’ve got in their locker.

In fact, running at different paces and knowing when and why to use each one has made the biggest difference in my running journey.

Remember, there are many factors that affect how different paces feel on any given day—day-to-day changes in your body, your energy levels, stress, the terrain you’re running on, and even the weather.

But first, let’s break down the difference between pace and speed.

Pace vs. Speed

Pace is all about the time it takes you to cover a certain distance, usually a kilometer or a mile. Speed, on the other hand, is how fast you’re moving while you’re covering that distance.

When it comes to figuring out how long it’ll take you to conquer a challenge, both pace and speed give you the info you need.

But when you’re putting those calculations into practice during training or on race day, pace becomes your new best friend.

Why?

Because pacing is all about working to a plan rather than just going out and trying to run as fast as you can.

Without a plan, you might start off too fast and burn out before the finish line. Or, you could start too slow and end up scrambling to make up time at the end. Neither of those scenarios is fun.

Sticking to a target pace gives you a specific, manageable goal that’s easy to check as you go. It’s much simpler to keep tabs on whether you’re on track.

For example, you only need to check how long it took you to cover the last mile or kilometer to know if you’re moving at the right speed.

Easy Pace

Easy-paced runs will be a big part of your weekly routine, but how slow is “slow,” really?

Well, that’s a bit of a trick question because your easy pace depends on your usual running speed.

An easy-paced run should feel super comfortable and totally sustainable. You should be able to hold a conversation during this run without feeling like you’re pushing yourself too hard.

That’s why some folks call it “conversation pace.” Check in with your body: Are you comfortable? Is your breathing nice and relaxed?

An easy pace is your go-to pace for long runs and recovery runs—perfect for building that aerobic engine and getting you ready for those long distances.

The most important thing? Listen to your body and ditch the pressure to speed up. This is when your body adapts to all the hard training you’ve been putting in, so enjoy the cruise!

Now, easy runs are your chill-out sessions. They’re not going to break any PRs, but they’re important for spacing out your tougher workouts.

Think of your easy runs in terms of Rate of Perceived Effort, or RPE. On a scale of 1 to 10—where 1 is the easiest and 10 is the hardest—your easy runs should feel like a 3 or 4, maybe a 5 at a push.

If you prefer to think in heart rate terms, aim for Zone 2 or maybe Zone 3 at a push.

Check out this marathon pace conversion chart. It shows your goal time and helps you figure out what your easy pace should be.

Related: Make sure you check out these running shoes for your easy-day efforts.

Pacing (min/mile)

Recent/Goal
Marathon Time
Easy
Pace
Marathon
Pace
Tempo
Pace
Interval/5K
Pace
Strides
2h457:10-7:556:10-6:205:50-6:005:30-5:4595% effort
3h007:50-8:406:45-6:556:25-6:356:00-6:1595% effort
3h158:25-9:157:20-7:306:50-7:056:30-6:4595% effort
3h309:05-10:007:50-8:057:20-7:357:00-7:1595% effort
3h459:40-10:358:25-8:407:55-8:107:30-7:4595% effort
4h0010:10-11:109:00-9:158:25-8:408:00-8:2095% effort
4h1510:35-11:359:35-9:555:50-9:055:20-8:5095% effort
4h3010:55-12:0010:10-10-309:20-9:355:50-9:2095% effort
5h0011:40-12:4511:15-11:4510:30-10:509:50-10:2095% effort
5h3012:15-13:2512:20-12:5011:15-11:4510:20-11:0095% effort
6h0012:50-14:0513:30-14:0012:00-12:3011:00-11:5095% effort

Pacing (min/km)

Recent/Goal
Marathon Time
Easy
Pace
Marathon
Pace
Tempo
Pace
Interval/5K
Pace
Strides
2h454:27-4:553:50-3:563:37-3:443:25-3:3495% effort
3h004:52-5:244:12-4:183:59-4:063:44-3:5395% effort
3h155:13-5:454:34-4:404:15-4:244:02-4:1295% effort
3h306:39-6:134:52-5:014:34-4:424:21-4:3095% effort
3h456:00-6:345:14-5:244:55-5:044:40-4:4995% effort
4h006:19-6:565:36-5:455:14-5:244:58-5:1195% effort
4h153:34-7:125:57-6:105:29-5:395:11-5:2995% effort
4h306:47-7:286:19-6:315:48-5:575:29-5:4895% effort
5h007:15:7:547:00-7:186:31-6:436:06-6:2595% effort
5h307:36-8:207:40-7:587:00-7:186:25-6:5095% effort
6h007:58-8:458:24-8:417:28-7:466:50:7:2295% effort

Remember, we build endurance by running easy. So, kick back, relax, and let those easy runs do their magic.

Key Takeaway: Easy Pace:

Easy runs are your secret weapon for building endurance. They should feel comfortable and sustainable, like a 3 or 4 on the effort scale. Use them to balance out your intense workouts and give your body the chance to adapt and get stronger.

Steady Pace

Think of a steady pace as gently squeezing a bit more out of yourself without making things too hard.

Sometimes called endurance runs, steady runs hover around your marathon pace. Depending on who you ask, this can be a smidge faster or slower than your marathon pace.

Picture this as a 5 or 6 out of 10 in terms of Rate of Perceived Exertion (RPE), or Zone 3 if you’re tracking heart rate.

Now, that same level of exertion might not always let you hit the same pace every time. You might nail it one day and fall short the next. That’s totally normal. The key is to listen to your body and run the pace that feels right for you.

As you work your way up through the paces, starting with this steady pace, you should start to feel more natural and comfortable.

Overall, start easy and finish steady. I love this pace because it lets me ease into my run and then gradually crank up the speed as I warm up.

This is actually what’s known as a progressive run. Who else has tried this type of run? I’d love to hear about your experiences!

Key Takeaway: Steady Pace

Steady runs are your endurance-building sessions, sitting around your marathon pace. They should feel like a 5 or 6 out of 10 on the effort scale. Listen to your body and adjust as needed. Start easy, finish steady, and enjoy the natural progression of your run.

Tempo Pace

Alright, we’re stepping it up to a 6 or 7 out of 10 on the effort scale.

Tempo running is super important because it helps build that speed endurance you need for long-distance running, but it can be a bit confusing. Tempo and threshold runs often get mixed up and sometimes even mean the same thing.

Here, we’re making a distinction. While both tempo and threshold runs are faster than your easy or steady runs, you can maintain a tempo pace longer because you’re further from your anaerobic threshold. That’s the point where you can’t work entirely aerobically anymore, and your body starts producing higher levels of lactate.

In simple terms, a tempo run is when you’re running at a comfortably hard pace. I know that sounds like a contradiction, but it’s a pace you can sustain for about 20 minutes to an hour while working pretty hard.

It’s not a sprint, though, but it’s the kind of pace where you can still make quick decisions like “Yeah, let’s turn left,” but you definitely couldn’t hold a full conversation.

Now, let’s get a bit more technical. The key to a good tempo run is your lactate threshold. You want to hit a pace where your body doesn’t accumulate excess lactate—the waste product your muscles produce when you run hard. This balance helps improve your endurance and keeps you running strong for longer.

These are some great running shoe options for your tempo days.

Key Takeaway: Tempo Pace

Tempo runs are about finding that sweet spot where you’re running at a comfortably hard pace—around a 6 or 7 out of 10. These runs help build speed endurance by staying just below your lactate threshold, allowing you to run strong for longer without accumulating excess lactate.

Now that you know what tempo running is, let’s talk about how it actually helps…

What does a tempo run do?

The goal of a tempo run is to train your body to run just below your lactate threshold. This way, you can push that threshold a bit higher over time.

When you do this, you’ll be able to run farther and faster before those tired legs set in, caused by that nasty lactic acid buildup.

All the pro athletes incorporate tempo runs into their training, from middle-distance runners to marathoners, and they can help you, too.

Tempo running is also fantastic for building stamina and mental toughness, which you need for racing. It really pushes you out of your comfort zone.

So, if you’re training for a half marathon or a full marathon, tempo runs are going to be your best friend. They’ll help you build the mental resilience needed to power through those longer runs.

You’re probably wondering exactly what pace you should be doing your tempo runs at…

How to Calculate Your Tempo Pace?

The answer can be as technical as you want it to be. If you’re a data-driven runner looking for precision, the most accurate method is to get a threshold test done in a lab on a treadmill.

This involves some cost, but some universities with sports science departments might offer it for free as part of student research.

Many of the latest sports watches also provide a decent estimate of your tempo pace based on your heart rate during runs. You’ll typically need to perform a specific test and run regularly for the watch to establish a baseline.

However, be cautious with these results. Running uphill or against an icy headwind, for example, can skew the data.

If tests and gadgets aren’t your thing, aim for a pace that’s between your current 10k and half marathon race paces. This will likely be about 25 to 30 seconds per mile slower than your current 5k race pace.

Check out these great 5k race-day shoes.

How Often Should You Do Tempo Runs?

Tempo runs are a great addition to your weekly routine, depending on how often and how long you run. It’s generally a good idea to fit one tempo run into your schedule each week, but it doesn’t have to dominate your entire run.

For example, if you’re heading out for a 40-minute run, start with a 10-minute warm-up, spend the next 20 minutes at your tempo pace, and then cool down for the final 10 minutes.

To get the most out of your tempo runs, find a spot where you can really get into your groove without interruptions. A steady, uninterrupted path is ideal.

You don’t have to limit tempo runs to single sessions. You can also incorporate tempo work into your longer runs.

For instance, if you’re training for a marathon, you might include two 20-minute tempo segments within a longer run, sandwiching them around an hour of easy running.

Remember, tempo running is all about finding that rhythm. It’s tough to maintain if you’re constantly stopping for traffic lights or dodging pedestrians, so finding a clear path is key for an effective tempo run.

How Long Should a Tempo Run Be?

Typically, 20 minutes is sufficient for a tempo run. If you’re aiming for general fitness or a 5k, then 2 to 3 miles will do the trick.

For those training for longer distances, you’ll want to extend your tempo runs. If you’re training for a 10k, aim for 4 to 6 miles.

For a half marathon, shoot for 6 to 8 miles, and if you’re prepping for a marathon, go for 8 to 10 miles.

But here’s a tip: if you can’t keep up the pace for 20 minutes, you’ve probably started too fast. The goal of a tempo run is to find a pace that feels challenging enough to make you feel like you’ve worked hard but not so hard that you have to give up.

Sometimes it’s a good idea not to look at your watch during a tempo run. Your perceived effort can change based on how you feel.

One thing I know for sure is that on a cold winter’s morning, when you’re out there alone and it’s gray outside, a tempo run can feel like a sprint.

Moving on now to threshold pace…

Threshold Pace

Threshold is one of those running terms you’ve probably read about, seen pop up on your watch, or found in a training plan—and maybe you’ve been avoiding trying to understand it.

I’ve done the research, and here’s the scoop on what threshold pace is and why it matters for runners.

Threshold running is a staple in most training plans. It’s a key session for any runner, and in fact, it’s often the session pro runners do most frequently.

Your lactate threshold is the point when lactate builds up in your bloodstream faster than your body can clear it. As lactate accumulates, your legs start to feel heavier.

Think of it as the line between lower-intensity and higher-intensity work—what you might recognize as aerobic versus anaerobic. Once you identify this point, you can dial back the pace slightly and find that sweet spot.

In terms of effort, you’re aiming for a 7 or maybe 8 out of 10, or the top of Zone 4 in heart rate. You should be able to sustain this pace for 20 to 60 minutes, finding it challenging yet manageable.

Heart rate is a great way to ensure you hit this effort level because some days you just won’t feel as good, and the pace will feel tougher.

So, relying on heart rate rather than pace alone ensures you’re running at the right intensity for your body on any given day.

Related: Check out the MAF method, or running with a low heart rate.

Why you should care about lactate and threshold running

High levels of lactate in your blood are a clear sign of fatigue. So, pinpointing your lactate threshold is incredibly useful for determining your race pacing.

By working on and improving your lactate threshold, you can run faster and longer without getting tired. This is the key to boosting your endurance and overall performance.

Now that you know what lactate threshold is…

How do you work out your threshold pace?

There are various ways to measure your lactate threshold, but the most accurate method is in a lab.

Labs

In a controlled setting, you would either run on a treadmill or ride a stationary bike. The intensity is gradually increased in intervals, and at each stage, a lab technician takes a blood sample to measure lactate levels.

When they observe a significant increase, typically around four millimoles per liter, they know you’ve hit your lactate threshold.

However, I get it—heading to a lab isn’t practical for most of us. But don’t worry, there are other ways to figure this out.

One super easy way to determine your threshold pace and heart rate is by doing a 30-minute time trial…

30-Minute Time Trial

  • Warm-Up:

Make sure you’ve warmed up properly with some walking, jogging, or dynamic stretches.

  • All-Out Effort:

Head out for a 30-minute time trial. The goal is to give an all-out effort for 30 minutes, pacing yourself as evenly as possible. Avoid starting too fast and then slowing down significantly towards the end.

  • Measure:

After the run, take the average pace from the last 20 minutes and your average heart rate from the last 20 minutes. These will be your threshold pace and heart rate.

The reason you don’t count the first 10 minutes is that it takes a while for your heart rate and pace to stabilize.

More experienced athletes might find that their threshold pace and heart rate are about 90% of their maximum effort. If you’re new to running, your percentages might be lower, and that’s completely normal.

As I mentioned earlier, pros often do a lot of threshold runs because they’re less taxing than faster running like interval sessions, allowing for quicker recovery.

It’s a favorite for double-run days among elite athletes. While one run a day is enough for me, here are a couple of my favorite threshold running sessions to try:

Continuous Threshold Running

This is all about running at one consistent pace for the entire session. You could aim for 20 minutes up to 45 minutes.

Once you have your threshold heart rate or pace, give it a go by heading out for a continuous run at that intensity.

Threshold Interval Sessions

Threshold interval sessions mix things up a bit. Here are some of my favorites:

  • 3x 10 Minutes:

Run three sets of 10 minutes at your threshold pace with a 1-minute recovery between each set.

  • 5x 8 Minutes:

Run five sets of 8 minutes at your threshold pace or heart rate, again with a 1-minute recovery between each interval.

Key Takeaway: Threshold Pace

Threshold runs are crucial for improving your performance by pushing your lactate threshold higher. Aim for a 7 or 8 out of 10 on the effort scale, or the top of Zone 4 in heart rate. This pace should be challenging yet sustainable for 20 to 60 minutes, helping you balance between aerobic and anaerobic efforts effectively.

Now we’re onto the hardest one: interval training.

Interval Pace

Once you’re running faster than your half marathon pace, you’re hitting an intensity where some anaerobic energy production kicks in. This could be during a race like a 5K or 10K, or as part of an interval session.

You’ll want to space these sessions out and definitely avoid back-to-back days of hard efforts. We’re talking a 9 or 10 out of 10 on the effort scale.

These faster paces are where we feel most mechanically efficient and effective, but you’ll fatigue much quicker. Any imbalances in your running form can become more exaggerated and potentially lead to injury.

Imagine trying to run at Kipchoge’s marathon pace—sub two hours. Quite a leap! For most of us, sustaining that pace for even a few minutes feels impossible.

For me, I can probably hold that pace for about four or five minutes, maybe one mile, or one and a half kilometers. After 20 seconds, it starts to really hurt.

How does Eliud do this for two hours? No, no, no, no, no. That’s a no from me.

Key Takeaway: Interval Pace

Interval training pushes you to run at a 9 or 10 out of 10 effort level, tapping into anaerobic energy production. These sessions improve your speed and efficiency but should be spaced out to prevent fatigue and injury. Incorporate intervals to boost your Vo2 Max and enhance your overall running performance.

If you want to run faster or farther and make it feel easier, one way to achieve this is by increasing your Vo2 Max…

VO2 Max Pace

VO2 Max measures the amount of oxygen your body can use per kilogram of body weight per minute. The more oxygen your muscles receive during intense exercise, the easier it feels, which is the key benefit of training to improve your Vo2 Max.

For inactive women, the average VO2 Max is around 33 milliliters of oxygen per kilogram per minute, while for men it’s about 42. Elite women can score in the 80s, and elite men can reach 90 or higher.

But don’t forget about running efficiency. If two runners have identical VO2 Max scores, the one with better efficiency will run faster because they utilize their oxygen delivery more effectively.

To improve your VO2 Max, you need to train at much higher intensities, which can be challenging. It’s potentially much faster than you’re used to, and you might doubt your ability to hit those speeds.

For example, if someone’s easy pace is between 8 to 8.5 minutes per mile (5 to 6 minutes per kilometer), their interval pace might be around 6:10 per mile (3.15 per kilometer).

That’s a big difference, but remember, you only need to maintain these paces for short bursts of 3, 4, or maybe 5 minutes at a time.

VO2 Max pace is an 8 or 9 out of 10 in terms of effort, and it’s in Zone 5 for heart rate.

Key Takeaway: VO2 Max Pace

Improving your VO2 Max boosts your body’s ability to utilize oxygen, making intense exercise feel easier. This requires training at very high intensities—around 8 or 9 out of 10 effort, or Zone 5 heart rate. While challenging, these short bursts of intense effort can significantly enhance your running performance and efficiency.

How to measure your Vo2 Max

There are several ways to measure your VO2 Max, but the most common and accurate method is in a lab where you’re hooked up to a breathing mask and put on a treadmill.

The treadmill’s speed and incline are gradually increased until you reach the point of exhaustion—legs buckling, probably about to fall off the back if they didn’t let you stop kind of exhaustion.

The goal is to get your heart rate up and measure how much oxygen your body uses when you push yourself to your limits.

These tests typically start at your lactate threshold pace, which is the top end of your tempo run pace. The treadmill gradient is increased every minute by 0.5% or 1% until you can’t go any further.

There are academic labs all over that test runners of any ability for their VO2 Max score.

Many GPS watches also provide a rough estimate of your VO2 Max score. While these aren’t always precise, they can give you a ballpark figure. These watches use your heart rate data—either from a chest strap or wrist sensor—along with your age and gender to make their calculations.

How to improve your Vo2 Max with running

Being consistent with your running will naturally improve your VO2 Max because it’s an indication of your cardiovascular fitness. As your fitness improves, so should your VO2 Max score. However, there are specific sessions that can help boost it even more:

Being consistent with your running will improve your Vo2 Max score because it’s an indication of your cardiovascular fitness.

As your fitness improves, so should your Vo2 Max score, but there are certain sessions that you can do to help improve your Vo2 Max score and we’re going to run you through them now:

Hill Reps

Longer hill reps of around 2 to 3 minutes are excellent for improving your VO2 Max. Start with a 10-minute easy jog to warm up, then find a hill. Run up it for 2 to 3 minutes, jog back down, and repeat. Don’t forget to finish the session with a 10-minute cool-down.

Begin with 4×2 minute intervals or 3×3 minute intervals and gradually increase as the session becomes easier. Aim to build up to 10×2 minute or 7×3 minute intervals.

For these intervals, aim for a pace close to your 1-mile race pace. More experienced runners might use their 2-mile race pace. Try to be within a few beats per minute of your max heart rate by the end of each interval.

Here are some interval workout ideas to improve your VO2 Max:

  • Aim for a total volume of around 5 kilometers.
  • Ideal rep length is around 2 to 3 minutes, as it takes 1 or 2 minutes to reach your VO2 Max rate, and you only need to stress it for about a minute.
  • Recovery times should match the length of the rep.

How to Improve VO2 Max Without Running

Just like weight training improves strength, aerobic training can boost your fitness. There are various ways to improve your VO2 Max that don’t involve running.

High-Intensity Interval Training (HIIT)

HIIT really gets your heart and lungs pumping hard. Aim for reps of around 2 minutes within a session lasting 15 minutes or more. Stick with it for 4 to 12 weeks, and you should see an improvement in your VO2 Max score.

Cycling and Rowing

These activities can also enhance your fitness and VO2 Max score. The key is to push hard during those effort periods.

Altitude Training

Many athletes train at high altitudes in places like South Africa, Kenya, or the Pyrenees. Training at altitude encourages your body to produce more red blood cells to compensate for the lack of oxygen, boosting your VO2 Max when you return to sea level for 1 to 3 months.

Fartlek Pace

Fartlek is Swedish for “speed play,” and it’s exactly what it sounds like: playing with speed during your run. Depending on your terrain, distance, and how hard you want to push, you get to decide what to do during a fartlek run.

Unlike intervals, where you run a set distance at a set pace with set recoveries, fartlek allows you to mix things up. You decide how far and how fast to run. It’s all about flexibility and doing whatever feels right in the moment.

A fartlek run can fit into almost any run, except when you’re supposed to be taking it easy after a hard session the day before.

If you usually run on a hilly route, adding fartlek speed bursts can help maximize your workout. If you have a run commute that’s frequently interrupted by traffic lights and crossings, use those clear stretches to throw in some speed bursts. This way, you can make the most of your run commute.

Fartleks are also fantastic if you don’t have a GPS watch or if you’ve become too fixated on hitting specific paces. With fartlek, you can just run, throw in some speed efforts, and get a great workout without stressing about exact paces.

Key Takeaway: Fartlek Pace

Fartlek runs, or “speed play,” allow you to mix up your speed and effort during a run, giving you the flexibility to adjust based on how you feel, your terrain, and your goals. It’s a versatile and enjoyable way to add intensity without the strict structure of interval training, perfect for maximizing your workouts in a fun and stress-free way.

How to do Fartleks

Start with a nice, easy 10-minute warm-up or a mile jog. Once you’re warmed up, the fun begins. With fartleks, don’t worry about distance or pace—go in with an open mind and be ready to surprise yourself. You might end up running farther than planned because you feel great, or you might go shorter, and that’s fine too.

Here’s how to get started:

  • Warm-Up:

Begin with a 10-minute easy jog to get your muscles ready.

  • Pick Landmarks:

Choose a landmark ahead of you—a lamppost, tree, or bench. Jog gently to that point.

  • Mix Up Speed:

Once you reach your landmark, pick another one. If it’s close, burst out with a hard sprint. If it’s farther, dial it back a bit to ensure you can make it.

  • Recovery:

No need for a strict recovery period. Jog lightly until your heart rate comes down and you feel ready to push again. The pace of your recovery jog doesn’t matter.

  • Repeat:

Keep picking different landmarks and vary your speed based on the distance. Go hard when you feel good, and ease up if you need to recover or if you’re coming off a tough session.

Remember, fartleks are about flexibility and fun. Adjust your distance and pace based on how you feel.

  • Cool Down:

As you near home, spend about five minutes jogging gently to cool down and bring your heart rate down gradually.

Benefits of Fartleks

Fartleks offer a range of benefits, making them a great addition to your training routine.

  • Mental Refresh:

If you’re getting bored with your usual routes or routines, fartleks can help shake things up and keep your runs interesting.

Gear Shifting:

Fartleks teach you how to change gears during a run. This is especially useful for sprint finishes in races or overtaking a runner in the final stretch. Incorporating fartleks into your training can help you develop that burst of speed when you need it most.

  • Flexible and Fun:

Fartleks are all about flexibility. You decide the pace and distance, allowing for a personalized and enjoyable workout.

  • Improves Speed and Endurance:

The varied pace helps improve both your speed and endurance, making you a more versatile runner.

Flat Out Pace

Flat out pace is all about giving it your maximum effort, and while you might not do this often, there are times when it’s beneficial. This includes hill sprints (provided the incline isn’t too steep) or shorter efforts on a track like 400 meters or 200 meters, one lap, or half a lap.

Effort Level:

This is a 9 or nearly 10 out of 10 in terms of effort.

  • Short Distances:

If you’re focusing on shorter distances like 5K, this type of training is crucial. For longer distances, you can incorporate this into your runs by adding strides.

  • Pace Calculators: 

You can use online pace calculators to determine your flat-out pace for various distances. This helps you understand how different paces feel and what your Rate of Perceived Exertion (RPE) or heart rate might be at these intensities.

  • Learn and Embrace the Discomfort:

Running at marathon pace for several hours feels very different from running at 5K pace for 20 to 30 minutes. By understanding your body’s responses to these different paces, you can learn to push yourself to the limit without crossing the line into overexertion.

Key Takeaway: Flat Out Pace

Flat out pace training, though rarely done, is essential for building speed and power. It involves maximum effort (9 or 10 out of 10) over short distances and helps you learn to push your limits while understanding your body’s capabilities across different paces. Embrace the discomfort and use this training to perfect your race strategy.

Wrap Up

Remember, the crux of pacing is that we’re all different. It’s crucial to find a pacing strategy that works for you, and it can vary with so many factors affecting how you feel on any given day.

The best way to see improvements as a runner is to start mixing up your paces and distances, but in a deliberate, structured way. Getting a good solid training plan will help you make improvements fast.

Using a coach, an app, or an online training plan can be incredibly beneficial.

I’m curious to know how you pace yourself. Do you use one method for all of your pacing or different methods for different objectives?

Have you reached running pace Nirvana, or how would you fare at Kipchoge’s 1:59 marathon pace?

Share your thoughts with us in the comments below, and we’ll see you in the next one.

About Eric Barber

Eric Barber is a happy father of two little angels, a husband, and a runner. He eats, sleeps, and dreams anything foot related: running shoes, walking shoes, sneakers, you name it. It all started when Eric was a shoe store specialist watching and fitting people's feet day in and day out.

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