When training or planning for a race such as a marathon, or half marathon, one of the most common terms that you will see in your training program and when you listen to other marathon runners will be the term average pace. If you’re a beginner runner then this will likely lead to the question of what does average pace even mean? So I set about discovering exactly what average pace means and how you can use this simple term to make yourself a better runner.
The term average pace in running is how we describe our running speed averaged out over the entire distance of our run. It is calculated by taking the total run time in minutes and dividing that by the total distance in miles or km to give minutes per mile or minutes per km average pace.
Let’s take a deeper look at what average pace means and how you can use it to better understand your training program so that you can get the absolute most out of your workouts.
What Does Average Pace Mean In Running
Average pace means the average speed that you were running at over the entire distance of your run. You calculate it at the end of your run by dividing the total run time, in minutes and seconds by the total distance of your run.
Your average pace is calculated at the end of a run and is the average speed that you ran over the entire distance of your completed run. It doesn’t matter if you started quickly and finished slower, or started slowly and finished more quickly, or ran a nice even pace over the course of your entire run.
If your run was 10 miles in length and it took you 2 hours to complete, we would divide the 120 minutes by the 10 miles and give you your average pace as being 12 minutes per mile.
Perhaps you were running some of the miles slightly uphill and some of the miles were slightly downhill. This would mean that you actually ran a varied pace from one mile to the next, but that would not change what your average pace was over the entire duration of the run.
The term average pace is an extension of the running term “pace”. To learn more about what the term pace means in running, here is the article that I wrote here on Trail Run Planet that explains what the term pace means in running.
What Is A Good Average Pace When Running
Running on flat ground with a smooth surface, a good average pace for an in-shape runner will be between 9 and 10 min/mile. Beginner runners can aim for 12 to 15 min/mile. Elite runners are capable of between 4 and 5 min/mile. Expect a slower average pace on rough trails and hilly terrain.
Coming to a simple numbered definition of what a good average pace is when running will require us to make certain assumptions about the terrain that we will be running on. For instance, a rocky/sandy mountain trail will cause you to run slower than you otherwise would. Likewise, a hilly route on an otherwise smooth surface will cause your average pace to be slower.
Therefore, for the sake of simplicity, what we can do is make the assumption that you will be running on flat ground and a relatively smooth surface. In this instance, a relatively in-shape runner will usually be able to complete a mile in about 9 to 10 minutes. A brand new beginner will run that same mile closer to between 12 and 15 minutes. Running over the same type of terrain, an elite runner in that will probably complete that mile between 4 and 5 minutes.
As the total distance of your planned run increases beyond 10K, half marathon, full marathon, and ultra-marathon the average pace that you’ll be able to maintain over the entire distance of your run will most likely get slower as a result of increasing fatigue as the distance gets further and further.
Is A Higher Average Pace Better
Because the average pace in running is measured as minutes per mile, a higher average pace is actually slower as it takes more minutes to complete a mile. That is why runners refer to average pace as either faster or slower to avoid the confusion of higher vs lower numbers.
When it comes to determining what type of pace is better than another, you need to understand that the higher the number next to your average pace, the slower you’ll be running. For instance, an average pace of 12 minutes per mile is half the speed of an average pace of 6 minutes per mile. That’s simply because it is the same mile and running it in 6 minutes means you cover the same distance in half the time, which means you’re running at double the speed.
So, therefore, running at a higher-numbered average pace will mean that it will take you longer to complete the planned distance that you’ll be running.
If you’re just starting out, I wouldn’t worry about the exact pace that you are going to be running at and simply lace up your shoes, head out, and enjoy your run. I remember years ago a friend of mine mentioned the fact that when it comes to getting out and enjoying a run, comparing your speed to that of anybody else is fruitless. After all, a 15-minute mile is exactly the same distance as a 7-minute mile.
What Is The Most Efficient Running Pace
The most efficient long-distance running pace for male athletes is 7 minutes, 15 seconds per mile. The most efficient long-distance running pace for female athletes is 9 minutes, 15 seconds per mile. There is small a variance between athletes based on fitness level and running form.
When it comes to calculating running efficiency, a study that I was a participant in at the University Of Cape Town Sports Science Institute indicated that the most efficient running speed varies between runners based on their levels of fitness and how efficient their running form is. That said, for male runners, the most efficient average pace is 7 minutes and 15 seconds per mile. Above that pace, the amount of lactate being accumulated in the blood starts increasing. That indicates that the running speed is no longer making as efficient use of the body’s energy resources.
A similar study conducted on female runners indicated that the most energy-efficient average running pace for female runners is 9 minutes and 15 seconds per mile.
What Is Beginner Running Pace
Beginner runners should aim for a running pace of between 12 and 13 minutes per mile. As a beginner runner, you should take frequent walk breaks between the running parts of your workout. The pace of 12 to 13 minutes per mile refers only to the parts of the workout where you are running.
When it comes to picking out a good running pace for beginner runners to aim at, studies seem to indicate that a relatively fit individual that is getting into running as a form of exercise/training should try for an average running pace of approximately 12 to 13 minutes per mile as a good range to start off with a couple of work breaks in between.
However, a completely new and unfit runner should start off with a much slower average running pace and much longer walk breaks in between bits of running. For the absolute newbie, I would suggest aiming for a running pace of 15 minutes per mile, or maybe even slower if you are somebody that needs to shed more than a few pounds.
In both of these instances, the type of pace that I mentioned will allow you to keep your breathing more or less in check while you’re running and stop your heart rate from spiking up too high.
What Is A Good Running Pace Per km For Beginners
Beginner runners should aim for a running pace of about 7 minutes per kilometer. As a beginner runner, you should take frequent walk breaks between the running parts of your workout. The pace of 7 minutes per kilometer refers only to the parts of the workout where you are running.
If you live in a country where you measure your runs in kilometers, rather than miles and you’re just starting. Then I would suggest that you begin with approximately a 3 km run and aim to hit a pace of approximately 7 minutes per kilometer. This pace of 7 minutes per kilometer is for the bits that you run – your walk breaks will be slower. Over time your walk breaks will become less and you can extend the run portion, still at 7 minutes per kilometer.
When you’ve managed to complete your 3 km run at an average pace of 7 minutes per kilometer – in other words, your 3 km will have taken you 21 minutes to finish, you can then increase the distance to 5 km and then start building your speed up until you’re able to maintain 7 minutes per kilometer for 5 km. Doing 5 km at 7 minutes per kilometer comes out at a total runtime of 35 minutes.
As an absolute beginner, I would definitely not advocate trying to push this type of running speed each and every single day of the week. Beginner runners will do better if they start off with between 3 and 4 runs per week, with the majority of your runs being at an even slower pace so that you are able to build up your running without getting yourself injured. Make just one of your runs per week the run where you attempt to nail your target pace of 7 minutes per kilometer.
When you get to the point where you’re able to complete your 5 km run in 35 minutes, you can then begin aiming to increase your average pace to bring down the time it takes you to complete your 5 km run. Once you’ve managed to bring your finishing time of your 5 km run down to 28 minutes would I consider gradually increasing the distance of your longer runs while maintaining your target average pace.