Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Pace is the inverse of speed — instead of distance over time, it's time over distance. Runners typically talk in minutes per kilometre (min/km) or minutes per mile (min/mile) because it's easier to plan races and splits that way. A faster pace means a smaller number: 4:30/km is quicker than 5:30/km. Knowing your pace lets you set even splits and predict finish times.
- Expressed as min/km or min/mile
- Smaller number = faster
- Inverse of speed
- Used for race planning and even splits
In practice
Training by pace zones (easy, marathon, threshold, interval, repetition) rather than a single undifferentiated running speed lets runners target specific physiological adaptations deliberately — most structured training plans base these pace zones on a recent race result or time trial, recalculating them periodically as fitness improves to keep each zone's intensity accurate relative to current ability.
FAQ
How are training pace zones usually calculated?
Most methods base pace zones on a recent race performance or time trial result, using established formulas (like those from Jack Daniels or similar coaching systems) to derive zones like easy, threshold and interval pace.
How often should training paces be recalculated?
Every 6-8 weeks, or after a notable fitness change (like a new personal best), is a common recommendation to keep pace zones accurately reflecting current fitness rather than outdated ability.