A good running pace is different for every runner. It often depends on the distance you want to run, the time you have to do it, and, of course, your level of training. In this post, we will share a running pace formula to help you calculate the right pace for you.
But first, let’s discuss the types of runs and the training paces they imply.
Types of Running by Pace
Your pace is the time it takes you to run 1 mile or 1 kilometer. For example, the men’s 1-mile world record was set by Hicham El Guerrouj with a pace of 3:43/mile. The women’s world record for the same distance was set by Sifan Hassan with a pace of 4:12/mile.
In terms of pace, races can be divided into several categories.
Light Pace Runs
On a scale of 1 to 10, running at a light pace feels like a 2 out of 10. It is slower than a marathon pace. Light runs increase overall endurance and prepare the musculoskeletal system for more intense training.
Steady Pace Runs
A steady pace is typical for longer distances. It’s the pace of running and training for a half marathon or marathon. Its difficulty can be described as 4 out of 10. This pace helps prepare for fast races where you need to increase speed.
Tempo Pase Runs
This pace is often called the threshold. It’s the pace you could maintain during an hour-long run. It can be described as comfortably hard to maintain, about 6 out of 10. Threshold running will also help prepare you for races from 10k to marathons.
Interval Pace Runs
Interval pace is when you alternate high-intensity running with light runs or jogging. This group includes fartlek, running uphill, and VO2-max. It’s probably the most physically exhausting type of training and feels like a 9 out of 10 at minimum.
How to Calculate Miles per Minute Without a Running Pace Calculator
To calculate the pace of your run, you don’t necessarily need to use a special training pace calculator, although it’s easier. Instead, simply use the formula: pace equals time divided by distance.
For example, if you need to run 8 miles in 40 minutes, divide 40 minutes by 8 miles, and you’ll get a pace of 5 minutes per mile. If you need to convert minutes per mile to mph (miles per hour), just divide 60 by the number of minutes per mile, which is 5 in our case, and you’ll get 12 miles per hour.
How to Determine Your Running Speed
In addition to the pace, there is also such a thing as speed, which can be confusing. Speed is the opposite of pace. The pace shows how much time you spent covering a certain distance, while the speed shows how much distance you cover per a certain time. Speed is measured in miles per hour or kilometers per hour.
To calculate your running speed, you also need to know the distance you have to run and the time you have to do it. Speed equals distance divided by time in minutes multiplied by 60. In our case, it’s 8 miles / 40 minutes x 60. So, your speed to run 8 miles in 40 minutes will be 12 miles per hour.
What If I Don’t Want to Calculate Manually?
If all this math is not for you, you can always use an online running pace calculator to define the pace. Usually, they work the same way. You enter your data, and the system calculates the ideal pace for you, considering the length of the distance and time. They also include a large selection of distances. Thus, whatever tool you choose, you can use it as your 5K pace calculator, 10K pace calculator, track pace calculator, running-for-fitness pace calculator, or pace per km calculator (if you prefer kilometers to miles).
In addition, there are many charts with pre-calculated running paces for certain distances. For instance, using the marathon pace chart, you can define the pace for distances from 1 mile to 26.2 miles, i.e., a marathon.
Another resource, Runner’s World, provides a basic running pace chart and running pace conversion charts if you need to convert min/km to min/miles.
Other Calculations You May Need for Your Run
Races aren’t calculated by the pace alone. Some other vital measurements can help you plan your race effectively.
VDOT Calculator
VDOT stands for V-dot-O2 max. It’s the amount of oxygen you consume per minute of running. Jack Daniels, Ph.D., renowned coach and exercise physiologist, developed this measurement to reflect a runner’s fitness level.
Split Calculator
The term ‘split’ in the running world refers to the time it takes to cover a certain distance. For example, if you want to run 10 miles, the time you run each mile is called a “mile split.” Usually, runners use this approach to see if they are running at a steady pace. They also put it on their marathon pace bands to indicate the expected split time for the race.
To calculate your running splits, you need to divide the total distance you want to run and the time you have into several equal-length parts. So, for instance, if you’re going to run 8 miles in 40 minutes, you can have:
- 8 splits of 5 munites each;
- 4 splits of 10 minutes each;
- 2 splits of 20 minutes each.
Alternatively, you can use online split calculators, as there are many of them on the internet.
Final Words
Knowing how long it will take to run a particular distance will help you plan your race better and avoid the common mistake of starting too fast or underestimating your energy at the end of the run. Moreover, you can also better organize your other activities during the day.
However, remember that no matter what numbers the pace calculator for running gives you or whatever indicators you find in the charts, the perfect pace is the one that is comfortable for you.
