Pace vs Speed
Pace is the time it takes to cover one unit of distance, expressed as min/km or min/mile. Speed is how far you cover per unit of time, km/h or mph. They're inversely related: a 5:00/km pace = 12 km/h speed.
Pace is more practical for runners because it directly tells you how fast you need to run to hit a target finish time. Speed in km/h = 60 - pace in min/km.
Common Race Pace Targets
| Target Time | Distance | Required Pace |
|---|---|---|
| 25:00 | 5K | 5:00 /km |
| 30:00 | 5K | 6:00 /km |
| 45:00 | 10K | 4:30 /km |
| 1:00:00 | 10K | 6:00 /km |
| 1:45:00 | Half Marathon | 4:58 /km |
| 2:00:00 | Half Marathon | 5:41 /km |
| 3:30:00 | Marathon | 4:58 /km |
| 4:00:00 | Marathon | 5:41 /km |
The 80/20 Training Rule
Research on elite endurance athletes consistently shows they spend approximately 80% of training in easy zones and only 20% at threshold and above. Most recreational runners make the mistake of doing most training at a 'moderate' intensity, too hard for aerobic base benefits, too easy to drive speed improvements.
Running your easy runs genuinely easy (at a pace where you can hold a full conversation) is one of the most impactful changes most runners can make.
Race Prediction: The Riegel Formula
The Riegel formula predicts finish times at different distances from a known race result: T2 = T1 - (D2 - D1)^1.06. The exponent of 1.06 accounts for pacing fatigue at longer distances. Most accurate when predicting between distances within 2-4- of your known race.
