Average Running Speed and Tips for Improving Your Pace - Deepstash
Average Running Speed and Tips for Improving Your Pace

Average Running Speed and Tips for Improving Your Pace


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Average Running Speed and Tips for Improving Your Pace

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Average Running Speed

  1. Average running speeds, or pace, are based on a number of factors. These include current fitness level and genetics.
  2. In 2015, Strava, an international running and cycling tracking app, reported :
  • The average speed for men in the United States was 9:03 minutes per mile (1.6 kilometers).
  • The average pace for women was 10:21 per mile.
  • That data is based on over 14 million logged runs.

**If you want to improve your average pace per mile, try the following workouts to increase your speed and build up endurance.


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Interval training

  1. Warm up for 10 minutes by jogging slowly.
  2. Then run a high-intensity pace (where you can’t hold a conversation comfortably) for 2 to 5 minutes.
  3. Jog for the same amount of time to recover.
  4. Repeat 4 to 6 times.
  5. Do this a minimum of once or twice per week until you’ve comfortably reached your desired speed.


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Tempo training

  1. The goal is to run at a tempo pace, or a comfortably hard pace.
  2. It should be slightly faster than your target goal time.
  3. Run at this pace for a few minutes, followed by several minutes of jogging.
  4. Work up to 10 to 15 minutes of tempo pace for a 5K and 20 to 30 minutes of running at your tempo pace for longer races.


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Hill training

  1. If you’re planning on running a race that has hills, it’s important to train on them.
  2. Pick a hill that’s of similar length and incline to the one you’ll encounter in the race.
  3. Or, if you have access to the course, train on the hills there.
  4. Run at tempo pace up the hill, and then jog back down. Repeat several times.


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Other tips to improve your running speed

  • Work on your turnover. Runners need a fast stride to increase their pace. As you train, work on increasing your steps per minute. Use a pedometer to keep track.
  • Maintain a healthy lifestyle. Talk to your doctor or nutritionist about a healthy eating plan that’s optimal for your goals, such as running faster, building more muscle, or losing weight.
  • Dress appropriately. Wear lightweight, wind-resistant clothing when you run.
  • Focus on form. Keep your hands and shoulders relaxed. Your arms should be swinging comfortably at your sides like a pendulum.


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Running Pace

Your running pace is usually determined by how fast you run 1 mile, on average. To determine your best running pace:

  • Go to a nearby track.
  • Warm up for at least 5 to 10 minutes.
  • Time yourself and run 1 mile. Go at a pace where you push yourself, but don’t run all out.

You can also do this on any flat running trail or path.

Use your mile time as a goal for training. Every few weeks, go back to the track and time your mile pace again as a way to track your progress.


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Improving Running Pace

  1. Your pace is based on factors like your current level of fitness.
  2. You can improve your running pace by participating in high-intensity interval training (HIIT) or speed workouts.
  3. Try performing them on a track near your home. Sign up for a local 5K race or two to stay motivated to improve your time.
  4. Remember, it’s important to build up speed gradually to stay injury-free.
  5. Never push yourself to the point of total exhaustion.
  6. Always check with your doctor before starting any new running workouts.


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