Whether you are just starting to run or have been at it for a while, finding the right running speed is not always easy. Fortunately, there are different methods to discover the ideal pace that fits you perfectly. In this post, we explain these various methods!

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How to Find Your Right Running Pace

It’s clear that running at the right pace not only makes it more enjoyable but also more effective and safer. There are several ways to find your ideal running speed, depending on your goal (endurance, fat burning, race pace, etc.). Here’s an overview:

 

1. Listen to Your Breathing While Running (the “Talk Test”)

The simplest method:

  • You can speak full sentences easily → This is your easy or recovery run pace.
    Goal: train endurance, burn fat, recover.
    Pace: easy (Zone 2–3).
  • You can say short sentences but can’t hold a conversation → This is your tempo run pace.
    Goal: improve fitness and speed.
    Pace: moderate to brisk (Zone 3–4).
  • You can hardly speak, only single words → This is your interval or race pace.
    Goal: build speed and strength.
    Pace: fast (Zone 4–5).

2. Train with Heart Rate Zones

If you have a sports watch:

  1. Calculate your maximum heart rate: about 220 – your age (or have it measured via a fitness test).
  2. Train in the correct zone:
  • Zone 2 (light): fat burning, base endurance
  • Zone 3 (moderate): build fitness
  • Zone 4 (hard): speed and strength
  • Zone 5 (max): short intervals

An easy run usually falls into Zone 2–3. This helps you improve your running speed over time.

 

3. Use Your 5 km or 10 km Time as a Reference

You can calculate your ideal training pace with a running calculator (e.g., Daniels or McMillan).

Example: You run 5 km in 30:00 (6:00/km). The approximate pace guidelines are:

  • Easy run pace: 6:45–7:15/km
  • Tempo run pace: 5:50–6:05/km
  • Interval pace: 5:15–5:40/km

4. Go by Feel

Use the RPE scale (Rate of Perceived Exertion) from 1–10:

  • 3–4 → easy jogging
  • 5–6 → steady run / easy run
  • 7–8 → brisk tempo (tempo run)
  • 9–10 → sprint / interval

Your ideal pace for longer runs is usually around 5–6 on this scale. This is especially important for beginner running pace to avoid overexertion.

 

5. Most Important Rule: Variety

The “ideal” pace doesn’t exist just once – you have different ideal paces for different types of training:

  • Easy for recovery runs
  • Moderate for endurance runs
  • Fast for intervals or tempo training

Together, these help you become faster, fitter, and injury-free. Step by step, you’ll learn your average running pace and understand what a good pace is.

What is a good running speed for beginners?

 

A good running speed for beginners is typically between 6 and 9 km/h. At this jogging speed, you should be able to hold a conversation without getting out of breath, which helps build endurance and reduce the risk of injury.

 

As a general guideline:

  • 6 km/h: Easy jog, suitable jogging speed for beginners
  • 7 to 8 km/h: Comfortable pace for most new runners
  • 9 km/h: A solid beginner pace once you’ve built some fitness

Remember that consistency matters more than speed when you’re starting out. Focus on running comfortably and gradually increasing your distance and time rather than trying to run fast. As your fitness improves, your speed will naturally increase.

What is the average running speed?

Most recreational runners run at an average speed of 8 to 12 km/h, which equals a pace of roughly 5 to 7.5 minutes per kilometer. Beginners typically run closer to 8 km/h, while experienced runners often maintain speeds above 12 km/h.

Run Smarter, Not Faster

Your ideal jogging speed is the pace that suits you. Sometimes that means running easy, sometimes pushing a bit harder – as long as your body is cooperating and you get home with a smile. In the end, it’s not about speed, but about enjoying every step. This way, you’ll learn to better assess your personal running speed and average running pace, and understand what a good pace is.

 

Want to prepare for a Strong Viking Obstacle Run? Make sure to include the Obstacle Run training plans in your routine and get your ticket in time. That way, you’ll be fully prepared at the start!

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