Question 1

How do I calculate my running pace?

Accepted Answer

Running pace is calculated by dividing your total time by the distance covered. For example, if you run 5 kilometers in 25 minutes, your pace is 5 minutes per kilometer (25 / 5 = 5 min/km). To convert to minutes per mile, multiply the km pace by 1.60934.

Question 2

What is a good running pace for beginners?

Accepted Answer

A good running pace for beginners is typically between 10-12 minutes per mile (6:13-7:27 per km). The key is to run at a conversational pace where you can talk without gasping for breath. As fitness improves, pace naturally decreases. Focus on consistency rather than speed when starting out.

Question 3

What is the difference between pace and speed?

Accepted Answer

Pace is the time it takes to cover a unit of distance (e.g., 8 minutes per mile), while speed is the distance covered per unit of time (e.g., 7.5 mph). Runners typically use pace because it's easier to maintain a consistent effort, while cyclists often prefer speed. To convert pace to speed: Speed (mph) = 60 / Pace (min/mile).

Question 4

What pace do I need to run a sub-4 hour marathon?

Accepted Answer

To finish a marathon (26.2 miles) in under 4 hours, you need to maintain an average pace of 9:09 per mile or faster (5:41 per km). This translates to a speed of about 6.55 mph. For a comfortable buffer, aim for a 9:00 per mile pace during training.

Question 5

How do split times help with race planning?

Accepted Answer

Split times break your race into segments (usually miles or kilometers), showing what time you should reach each checkpoint at your target pace. This helps you pace evenly, avoid starting too fast, and make adjustments mid-race. Even splits or slight negative splits (running the second half slightly faster) are generally recommended for optimal performance.

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Split Times

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