We are comparative creatures, it’s been part of our evolution process and was essential for survival. We need to know our place in our community and be wary of potential threats. So wanting to know if our running pace is ‘good’ is only natural.

The reason I’ve answered with the frustrating “it depends” is because the distance and desired result is incredibly important for that answer and the athletes background also helps provide additional key information to calculate an answer. The question itself is also incredibly subjective, one persons idea of “good” is often different than the next persons.

When I started running in my 30s after having my 4th child, I had it in my head that 10 minute miles was a good pace. Is it a good pace? Some people reading this will scoff and think that it’s a rubbish pace. 

It’s too subjective, Usain Bolt would sprint at 23mph whereas Eliud Kipchoge runs marathons at 13mph. Who is the better runner? Its like asking which is more useful, your arms or your legs… it depends on what you’re trying to do.

What would be a better question to ask is “What pace should I be running at”. This would however again depend on what your goal and background is. Are you planning on running a marathon or your local 5K parkrun? Are you running in a triathlon, duathlon or are you running rested? Is your upcoming race hilly or has mixed terrain or is at an untested altitude?

Maybe have a look at the past results for a race you’re planning to compete in, have a look what the previous athletes in your gender and age group have completed it in as a guide for a goal.  It will give you an idea of how you stack up in terms of pace and distance against your peers. 

You need to also be mindful of training zones. Typically running an ultra marathon or long endurance race like triathlon needs you to sustain your pace closely to Zone 2 for your heart rate. If it’s a shorter race then intensity could be increased but it would depend on your training and how sustainable it is.