What Is Running Pace? Easy Explanation for Beginners

Running pace sounds technical, but it’s actually very simple.
It just means how long it takes you to run one kilometer or one mile.

What Is Running Pace?

Running pace is your speed written as time per distance.
Most runners use:

- minutes per kilometer (min/km), or
- minutes per mile (min/mile).

So if you run 1 km in 6 minutes, your pace is 6:00 min/km.
If you run 1 mile in 10 minutes, your pace is 10:00 min/mile.

Pace vs Speed (Easy Explanation)

Speed is “how far you go in one hour”.
Pace is “how long it takes you to go one km or one mile”.

- Speed: 10 km per hour
- Pace: 6:00 min/km

Both say the same thing, just in a different way.
Runners like pace because it helps plan how long a run will take.

How Pace Is Written

You will usually see pace written like this:

- 6:00 min/km
- 7:30 min/mile
- 5:45 /km

The first number is minutes.
The second number is seconds.

Example:
If you run 5 km in 30 minutes, your pace is:

- 30 ÷ 5 = 6 minutes per km
- Pace = 6:00 min/km.

Running Pace for a 5 km Run

Let’s look at a 5 km (5K) run.

- If your pace is 7:00 min/km:
  - Time ≈ 5 × 7 = 35 minutes
- If your pace is 6:00 min/km:
  - Time ≈ 5 × 6 = 30 minutes
- If your pace is 8:00 min/km:
  - Time ≈ 5 × 8 = 40 minutes

So a small change in pace changes your finish time a lot.

Running Pace for a 10 km Run

Now for a 10 km (10K) run.

- Pace 6:00 min/km → 10 × 6 = 60 minutes (1 hour)
- Pace 7:00 min/km → 10 × 7 = 70 minutes
- Pace 5:30 min/km → about 55 minutes

You can see why runners care about pace: it tells them how long a race will take.

Average Pace vs Split Pace

When people talk about pace, they may use two simple terms.

- Average pace:
  - Your pace for the whole run.
  - Example: 5 km in 32:30 → about 6:30 min/km on average.
- Split pace:
  - Pace for each km or each mile.
  - Example:
    - 1st km: 6:10
    - 2nd km: 6:20
    - 3rd km: 6:40

Split pace helps you see if you start too fast or slow down a lot.

Why Pace Matters for Beginners

For beginners, pace is not about being fast.
It is about finding a speed that feels comfortable and safe.

Running pace helps you:

- Avoid going too fast and getting tired in 2 minutes.
- Keep a steady, easy effort you can hold for the whole run.
- See your progress over weeks and months, even if weight doesn’t change.

A good beginner rule:
You should be able to talk in short sentences while running. That is an “easy pace”.

How to Find Your Running Pace

You can find your pace in a few simple ways:

- Use a watch or phone:
  - Time your run.
  - Note the distance.
  - Divide time by distance to get pace.
- Use a running app or GPS watch:
  - Most apps show your pace automatically while you run.
- Use an online pace calculator:
  - Enter distance and time.
  - It shows your pace in min/km and min/mile.
  - You can try one here: Pace Calculator.

Simple Real-Life Examples

Example 1: First 5K

Maria runs 5 km in 38 minutes.

- 38 ÷ 5 = 7.6
- Her pace ≈ 7:36 min/km

Next month, she runs 5 km in 35 minutes.

- 35 ÷ 5 = 7
- New pace = 7:00 min/km

Her pace improved, even though the change is just a few minutes.

Example 2: Easy vs Fast Run

John does two 5 km runs:

- Easy day: 5 km in 35 minutes → 7:00 min/km
- Faster day: 5 km in 30 minutes → 6:00 min/km

He uses easy pace most days and faster pace only sometimes.
This helps him build fitness without getting injured.

How to Use Pace as a Beginner

Here are simple tips:

- Start slow, at a pace where you can still talk.
- Use run–walk intervals if needed (for example, 1 minute run, 1 minute walk).
- Check your average pace after the run, not during.
- Over time, notice if your easy pace slowly gets a bit faster.

You don’t need a “perfect” pace.
You just need a pace you can keep without feeling sick or in pain.

FAQs About Running Pace

1. What is a good running pace for beginners?
  There is no one “good” pace. Many beginners run somewhere around 7–9 min/km or 11–14 min/mile, and that is totally fine.
2. Why is pace shown as min/km or min/mile, not km/h?
  Runners like to see how long one km or mile takes. It makes planning race times and training much easier.
3. Does my pace have to be the same every run?
  No. It can change with sleep, stress, weather, hills, and how you feel that day. Easy runs should feel comfortable, not fast.
4. How can I get faster pace safely?
  Run mostly at an easy pace, add short faster parts slowly, and rest well. Over time, your “easy” pace will often improve on its own.
5. How do I check my pace quickly?
  Use a watch and do the math, use a running app, or try an online tool like this Pace Calculator to see your pace clearly.