How to Determine the Right Running Pace for Beginners

August 14, 2023

Learn how to set your own pace with Fitwins

As a beginner runner, one of the most common questions you may have is how fast should you be running? Finding the right pace is essential for both your enjoyment and progress in the sport. In this comprehensive guide, we will explore various methods to determine your running pace as a beginner. Whether you’re aiming to complete your first 5K or gearing up for a Fitwins Virtual Challenge, understanding your pace is key to achieving your goals.

Understanding the Concept of Pace

Pace refers to the speed at which you run and is typically measured in minutes per mile or kilometres. It plays a crucial role in determining the intensity of your workouts and ensuring that you’re challenging yourself appropriately. However, the right pace for you may vary depending on various factors, including your fitness level, running experience, and personal goals.

Run by Effort, Not Just Pace

One common mistake made by many runners, beginners and elites alike, is focusing too much on pace rather than the effort they exert during their runs. Coach Jenni Nettik of Mercuria Running suggests that all runners should train by effort rather than solely relying on pace. This means running at a level of intensity that feels comfortable and allows you to maintain a conversation while running.

As a beginner, it’s important to focus on completing your runs at a comfortable effort level. If you find yourself unable to hold a conversation while running, it may be an indication that you’re pushing too hard. Slow down and allow your body to adapt gradually to the demands of running.

Use Time Instead of Miles

Instead of solely focusing on distance, beginners can benefit from using time as a measure of their runs. When starting out, aim to run for a specific duration, such as 20 or 30 minutes, rather than worrying about covering a certain distance. This approach allows you to gradually build your endurance and cardiovascular fitness.

Over time, you’ll notice that the same duration of running becomes easier as your fitness improves. You’ll be able to cover more miles within the same time frame. For example, what might have initially been a 2-mile run could turn into a 3-mile run as your fitness level increases.

Incorporate a Run/Walk Approach

For new runners or those who are just beginning their fitness journey, a run/walk approach can be an effective way to build up endurance and prevent burnout. This method involves alternating between periods of running and walking during your workouts.

Start with a ratio that feels comfortable for you, such as running for 3 minutes followed by 1 minute of walking. Gradually increase the duration of your running intervals and decrease the duration of your walking intervals as you become more comfortable and fit.

A run/walk approach allows you to gradually increase your running volume while giving your body ample time to recover during the walking intervals. It’s a great strategy for beginners to prevent overexertion and reduce the risk of injury.

Listen to Your Body

How to Determine the Right Running Pace for Beginners

Perhaps the most important advice for beginner runners is to listen to your body. Your body has a remarkable ability to communicate its needs and limits. If you feel fatigued, in pain, or unable to maintain your current pace, it’s crucial to slow down or take a break.

Pushing yourself too hard, too soon can lead to overuse injuries and burnout. Be mindful of any signs of excessive fatigue or discomfort and adjust your pace accordingly. Remember that progress in running is a gradual process, and it’s better to take it slow and steady than to rush and risk setbacks.

Benefits of Running at an Easy Pace

Running at an easy pace, also known as conversational pace, offers several benefits for beginners and experienced runners alike. Let’s explore some of these advantages:

Improved Running Efficiency

Running at an easy pace allows you to focus on your running form. Without the added pressure of intense workouts, you can pay closer attention to your posture, stride, and overall mechanics. By addressing any imbalances or flaws in your running technique, you can become a more efficient runner, reducing the risk of injury and improving your overall performance.

Enhanced Fat Utilisation

Running at a lower intensity, such as an easy pace, encourages your body to utilise stored fat as a source of fuel. This can be beneficial for weight management and overall health. However, it’s important to note that while running at an easy pace may burn a higher percentage of fat, the total number of fat calories burned may be lower compared to higher-intensity workouts.

Improved Oxygen Utilisation

Running at an easy or moderate intensity allows your body to become more efficient in utilising oxygen. This leads to increased cardiovascular endurance and improved overall fitness. Regular easy-paced runs can strengthen the systems responsible for transporting oxygen, resulting in a stronger and healthier body.

Reduced Lactate Production

When you run at an easy pace, you avoid excessive lactate production. Lactate is a by-product of both aerobic and anaerobic metabolism. High-intensity workouts can lead to a build-up of lactate, which can contribute to muscle fatigue during exercise. By running at an easy pace, you can reduce the accumulation of lactate and maintain a more comfortable workout.

Boost in Confidence

Running at an easy pace can leave you feeling energised and accomplished. Unlike intense workouts that may leave you exhausted, easy-paced runs can boost your confidence and enjoyment of the sport. This positive experience can motivate you to continue your running journey and pursue your goals with enthusiasm.

Incorporating Fitwins Virtual Challenge

The Fitwins Paris Virtual Challenge: Explore the City of Love While Achieving Your Fitness Goals
The Fitwins Paris Virtual Challenge: Explore the City of Love While Achieving Your Fitness Goals

As a beginner runner, participating in a Fitwins Virtual Challenge can be an exciting and motivating way to enhance your running experience. Fitwins offers various virtual challenges that allow you to set goals and track your progress. Whether you’re aiming to complete a specific distance or achieve a personal best, Fitwins provides a supportive community and a sense of accomplishment.

When participating in a Fitwins Virtual Challenge, it’s important to consider your current fitness level and choose a challenge that aligns with your abilities. Whether you’re a beginner or an experienced runner, Fitwins offers challenges suitable for all levels. It’s a fantastic opportunity to push yourself, connect with fellow runners, and celebrate your achievements.

Determining Your Running Pace

Now that we’ve explored the benefits of running at an easy pace and the incorporation of Fitwins Virtual Challenge, let’s dive into how you can determine your running pace as a beginner. Here are a few methods to consider:

Conversational Pace Test

One simple yet effective way to determine your running pace is the conversational pace test. During a run, pay attention to your ability to hold a conversation. If you can comfortably speak in complete sentences without gasping for air, you’re likely running at an easy pace. On the other hand, if you find it challenging to speak more than a few words without needing to catch your breath, you may be pushing too hard.

Heart Rate Monitoring

How to Determine the Right Running Pace for Beginners
Heart rate monitor on Apple Watch

Another method to determine your running pace is to monitor your heart rate. By using a heart rate monitor or a fitness tracker with heart rate monitoring capabilities, you can keep track of your heart rate during your runs. An easy pace typically corresponds to around 60-70% of your maximum heart rate. If your heart rate exceeds this range, it may be an indication that you’re running too fast for an easy pace.

Rate of Perceived Exertion (RPE)

Rate of Perceived Exertion, or RPE, is a subjective measure of how hard you feel you’re working during your runs. It’s a scale ranging from 1 to 10, with 1 being extremely easy and 10 being maximal effort. When running at an easy pace, you should aim for an RPE of around 4-6, where running feels comfortable and sustainable.

Utilising Online Calculators

There are numerous online calculators available that can help you determine your running pace based on your current fitness level and goals. These calculators take into account factors such as your age, gender, and recent race performances to provide you with an estimated running pace. While these calculators can be a useful starting point, it’s important to remember that they are not definitive and should be used as a general guideline.

Gradual Progression and Setting Realistic Goals

As a beginner runner, it’s crucial to focus on gradual progression and setting realistic goals. Rome wasn’t built in a day, and the same applies to your running journey. Start with shorter distances and slower paces, gradually increasing your mileage and pace as your fitness improves.

Setting specific and achievable goals can provide you with a sense of purpose and motivation. Whether it’s completing your first 5K race or running for a certain duration without walking breaks, make sure your goals are realistic and tailored to your current abilities. Celebrate each milestone along the way, and remember that progress is a personal journey.


Determining the right running pace as a beginner is a key aspect of your running journey. By focusing on effort rather than solely relying on pace, using time instead of miles, and incorporating a run/walk approach, you can build a solid foundation and prevent burnout. Running at an easy pace offers numerous benefits, including improved running efficiency, increased fat utilisation, enhanced oxygen utilisation, reduced lactate production, and a boost in confidence.

Participating in a Fitwins Virtual Challenge can further enhance your running experience, offering a supportive community and the opportunity to set and achieve goals. Whether you’re a beginner or an experienced runner, Fitwins provides challenges suitable for all levels.

Remember… Listen to your body, set realistic goals, and enjoy the process. Happy running!

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DISCLAIMER: This article is for informational purposes only and is not intended to replace professional guidance. Consult with a healthcare professional or certified running coach before starting any new exercise program or making significant changes to your running routine.


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