Pacing Strategy 101
Pace is defined as the time it takes to cover a specific distance (usually 1 mile or 1 kilometer). Unlike "speed" (km/h), which goes up as you go faster, pace goes down as you get faster (e.g., a 5:00 min/km is faster than a 6:00 min/km).
Common Race Distances
Knowing the exact distance of standard races helps you plan your training:
- 5K: 3.1 miles (5 kilometers)
- 10K: 6.2 miles (10 kilometers)
- Half Marathon: 13.1 miles (21.0975 kilometers)
- Marathon: 26.2 miles (42.195 kilometers)
The Art of Negative Splits
Most world records are set using a strategy called "Negative Splitting." This means running the second half of the race faster than the first half. By starting slightly slower than your goal pace, you conserve glycogen and energy, allowing you to finish strong and overtake runners who started too fast.
Frequently Asked Questions
What is a "good" running pace? ▼
This varies wildly by age and fitness. An average beginner might run a mile in 10-12 minutes (6:15 - 7:30 min/km). Elite marathoners maintain a pace of roughly 4:40 per mile (2:55 min/km) for 26 miles straight!
Should I track pace in km or miles? ▼
Most of the world and the Olympics use kilometers. However, the USA and UK commonly use miles. If you are training for a specific race, use the unit that will be marked on the course signs.