Running Pace Calculator
Calculate your pace and predict race times using Riegel's formula
Running Pace FAQ
A comfortable beginner pace is typically 6:00-8:00 minutes per kilometer (or 9:30-13:00 per mile). The key is finding a pace where you can hold a conversation. Speed comes with consistency — most beginners improve significantly in the first 8-12 weeks of regular running.
The most effective approach combines: (1) easy runs at a conversational pace (80% of your training), (2) one tempo or threshold run per week, and (3) one interval session per week. Consistency and gradual increases in weekly mileage matter more than running fast every session.
A tempo run is a sustained effort at your 'comfortably hard' pace — typically your lactate threshold pace. You should be able to speak in short phrases but not hold a full conversation. Tempo runs build the ability to sustain faster paces for longer periods and are a staple of distance training.