We’re naturally comparative creatures; it’s part of our evolutionary survival toolkit. We’ve always needed to know our place in the community, and yes, even in the world of running, it’s only natural to wonder if your pace is ‘good.’ But here’s the thing—what makes a pace “good” depends entirely on context.
The reason I said “it depends” is that the distance you’re running, your goals, and your background as a runner all matter when determining what’s good for you. Plus, what’s considered good by one person could be considered snail-paced by another. It’s a bit like asking, “Which is better, my arms or my legs?” Well, it depends—are you trying to run a marathon or juggle?
My Pace Story: A Little Reality Check
When I started running in my 30s after having my fourth child, I was convinced that 10-minute miles were the benchmark for being a “good” runner. Some of you might be nodding along, thinking, “Yeah, that’s decent.” Others might be scoffing. And that’s exactly the point—it’s subjective.
If I asked Usain Bolt or Eliud Kipchoge, they’d give me a very different answer. Bolt can sprint at 23mph, and Kipchoge runs marathons at 13mph. But guess what? They’re both incredible athletes, even though their ‘good pace’ is completely different based on what they’re doing. So, before we start comparing ourselves to others, we need to figure out why we care about pace in the first place.
A Better Question: “What Pace Should I Be Running At?”
Now that we’ve established that there’s no single ‘good’ pace, the real question is: What pace should you be running at? This depends on what you’re training for. Are you prepping for your local 5K or a marathon? Are you in a triathlon, duathlon, or just a casual weekend runner? Is the course flat, hilly, or on mixed terrain? Or maybe you’re gearing up for a race at a new altitude?
A good starting point is to check the results from a race you plan on entering. Look at what people in your age group and gender have done in the past. This will give you a rough idea of how your pace compares, but remember—use it as a guide, not a rulebook.
The Role of Heart Rate and Training Zones
When it comes to running longer distances like an ultra-marathon or a triathlon, you’ll often be in what’s known as Zone 2 for your heart rate. This is a lower-intensity zone where you can hold a conversation and keep going for hours. For shorter races, you’ll likely run at a higher intensity, but that again depends on how you’ve trained and how long you can sustain that pace.
If you’re unfamiliar with heart rate zones, they can be a great way to ensure your training is aligned with your goals. For example, training in Zone 2 for endurance, while incorporating Zone 4-5 intervals, helps increase your top-end speed for shorter races.
Why Do You Want to Know?
Now, the big question—why do you want to know if your running pace is good? Are you eyeing your local running club, worried about keeping up with the group? Or maybe you’re scrolling through Strava, comparing your times to others and wondering where you stand?
If you’re looking for a baseline comparison, there are tools to help. If you have a Garmin watch, the Connect app gives you insights into how you stack up against other runners in your age and gender. There’s also a great article from Healthline that covers average speeds for different age groups over a mile (here’s the link for when you’re curious).
But here’s something else to think about: we’ve all faced challenges, whether mental or physical, that impact our running. Maybe you’ve overcome an injury, pushed through a tough period, or simply juggled life and training. In that context, any pace could be bloody brilliant.
How to Improve Your Pace
If it’s not validation you’re after but the sense that you could be faster, it might be time to shake up your training. Adding interval sessions or tempo runs can help your body adjust to maintaining a faster pace for longer. Remember, you’ll race at the pace you’ve trained for, so if you want to go faster, you’ve got to practice running faster!
Need Help?
And here’s where I come in. As a run coach and personal trainer, I’m here to help. Whether you’re local or want to work together virtually, we can create a tailored plan to help you improve your pace or sustain it for your goal distance. You can find more information below if you’re interested.
Good luck out there, and remember: It’s not about the speed—it’s about your journey. Crack on!