How to Use Running Pace: Calculation, Training, Competition
In road running, pace is an essential tool for structuring your training, defining a race strategy and hitting your goals. In this article, we explain what race pace is, how to calculate it and how to use it properly. As a bonus, we also give you some training tips on how to improve your speed.
Running pace: definition, use and calculation
Pace and speed in running
Running pace corresponds to the time in minutes and seconds to cover one mile (min/mile) or one kilometer (min/km). Speed, on the other hand, gives the distance covered in a given time, generally the number of miles covered in an hour (mph) or kilometers covered in an hour (km/h). Pace and speed convey the same information in two different ways.
In running, pace is used more often, as it makes it easier to calculate your lap times or the total duration of a race.
The easiest way to find your pace in real time is to use a GPS watch. You can also calculate your average pace by dividing your time in minutes by the distance covered in kilometers.
To give you some examples, a beginner might aim for 7 min/km while jogging, a 10 km run in an hour corresponds to a pace of 6 min/km, the best times for a 10 km run are 2 minutes 40 seconds/km, and the best time for a marathon is 3 minutes/km.
How to use running pace
For structured training, monitoring your running pace enables you to work in the right heart rate zones (the two are linked). Knowing your pace gives you a reference point and enables you to adapt your speed to the distance to be covered.
Associating how you feel with each running pace zone is a good way to learn to listen to your body and manage your exertion. With these sensory cues, you can regulate your pace based on how you feel without constantly looking at your watch.
Pace is also used to establish a race strategy by calculating the times at which you plan to pass certain landmarks as well as your total time for an event. Numerous tables and calculators are available online for this purpose.
How to calculate your running pace
Pace can be based on intensity of effort. There are five different paces that are generally recognized:
- Z1: fundamental endurance: comfortable pace, slow jogging for warm-up or cool-down
- Z2: active endurance: slightly faster, suitable for long outings and endurance training
- Z3: around the aerobic threshold: faster breathing, pace can be maintained for around one hour
- Z4: around the anaerobic threshold: very sustained pace for a 10 km effort when well trained
- Z5: maximal aerobic speed and above: tenable for a few minutes, sprints
The most common method is based on maximal aerobic speed (MAS):
Find your MAS (maximal aerobic speed)
To determine your maximum aerobic speed, you need to carry out a test and keep the same protocol for future tests. An easy test to set up is to run as fast as possible for six minutes (half-Cooper test), after a good warm-up. The average speed for the six minutes corresponds to the current maximal aerobic speed.
Calculate your running pace (as a percentage of MAS)
- Z1: 50 to 70%: fundamental endurance, a comfortable pace for warming up or one that can be held for a long time. You can talk very easily. Effort perception: very easy to easy.
- Z2: 70-80%: active endurance, slightly faster speed, suitable for longer outings. You're a little out of breath but can keep up a conversation. Effort perception: moderate.
- Z3: 80 to 85%: sustained pace that can be maintained for around an hour, also known as tempo. You are out of breath, at the limit of your comfort zone. Perception of effort: moderately difficult.
- Z4: 90 to 100%: around the anaerobic threshold, very sustained pace. Perception of effort: difficult, at the limit of tolerance.
- Z5: 100% and over: maximum speed sustainable for a few minutes, sprints. Perception of effort: exhausting
Find your pace according to the distance to be covered (in percentage of MAS)
- marathon: around 80%.
- half-marathon: around 85%
- 10 km: around 90%
- 5,000 m: around 92%
Look online for tables and calculators that allow you to quickly convert % into pace, speed or lap times.
Please note! These calculations should be used to set initial benchmarks. After that, it’s important to refine these theoretical calculations based on how you feel and your current level of performance. So listen carefully to your body to ensure your abilities match your numerical goals as closely as possible.
How to improve your speed
If your goal is to achieve a personal record time or a high placement in a race, it's logical to focus your preparation on speed and your ability to maintain it for a long time. Here are a few tips to help you hit your pace objectives while limiting the risk of injury.
Training for a marathon? We've got an article for you!
Avoid common mistakes when preparing for a race
- Running too fast: paradoxically, to run faster, 3/4 of your training should be carried out at low intensity. Keep a close eye on your pace and heart rate during warm-up, cool-down and endurance sessions so you don't run too fast! Low-intensity training allows your heart to get stronger and trains your body to use lipids while training.
- Lack of regularity: it's better to do short sessions more often than one big outing a week. The body adapts better and your preparation will be more effective. What time of day should you run? Read our article here !
- Wanting to do too much, too quickly: starting to train a lot, without easing in gradually, increases the risk of injury or overtraining. Give your body time to adapt before increasing your training volume.
Tailor your training to your speed goals
Want to run faster? You're going to have to train harder and better. You'll find plenty of advice on how to do this in our article "How to run faster"
Depending on the distance of your race, you'll need to gear your training towards endurance or speed, while maintaining a base of at least 50% fundamental endurance (or 75% in Z1 plus Z2). You can do your long sessions in another sport, such as swimming or cycling, to avoid fatigue and protect your body from the repeated shocks of running.
Specific sessions can also break up the routine and be a positive addition to your preparation: strength training, technical work, stretching, yoga or meditation. Be open to other practices to become a more complete runner.
Define your race strategy using pace
In road running, the aim is to maintain a constant pace throughout the race. The second half of the race can even be run at a faster pace than the first (negative split). To achieve this, you'll need to define a running pace to match your fitness level and your goals.
Initially, we recommend aiming for a race pace that you're confident of maintaining through the finish line, which should therefore be around 2% below your target. It's better to keep a little under your belt to be able to accelerate over the last few miles than to start too fast and break down halfway through the race...
Stick to the plan during the race
To follow your race strategy, you can simply monitor your pace on your watch. You can also estimate your time to landmarks using online calculators or tables. These are generally programmable on a running watch. Be sure to try it out before the race!
Running pace is therefore a powerful tool for setting speed benchmarks. But remember to keep your data in the background, and listen to your body and how you feel!