Frequently asked questions
What is a good running pace for beginners?
Most beginners run comfortably at 6:00 to 7:30 per kilometer (9:30 to 12:00 per mile). A good test is the talk test: if you can hold a conversation while running, your pace is appropriate for easy runs. Focus on duration first, then gradually increase pace over weeks.
How do I convert pace to speed?
Divide 60 by your pace in minutes per kilometer to get kilometers per hour. For example, 5:00 per kilometer equals 12 kilometers per hour. For miles, divide 60 by pace in minutes per mile: 9:00 per mile equals 6.67 miles per hour.
What pace do I need for a sub-4-hour marathon?
A sub-4-hour marathon (42.195 km) requires an average pace faster than 5:41 per kilometer (9:09 per mile). Many runners aim for 5:30 per kilometer in training to build a buffer for fatigue in the second half.
Should I track pace per kilometer or per mile?
Use whichever matches your race culture. Most of the world uses minutes per kilometer, while the US and UK often use minutes per mile. Consistency matters more than the unit — pick one so you can compare workouts over time.
Why is my GPS watch pace different from my calculated pace?
GPS measures pace in real-time from satellite positioning, which introduces noise from buildings, trees, and signal bounce. Short segments may read faster or slower than actual. Average pace over a full run is more reliable than instantaneous GPS readings.
How do I plan race splits?
Divide your target finish time by the number of kilometers or miles. For a 1:45:00 half marathon (21.1 km), that is roughly 4:58 per kilometer. Many runners do negative splits: starting slightly slower and finishing faster.
How much slower is trail running than road running?
Expect trail pace to be 15 to 30 percent slower than road pace for similar effort, depending on terrain and elevation gain. A 5:00/km road runner might run 6:00 to 6:30/km on moderate trails. Focus on effort rather than pace for trail runs.