Average Running Speed and Tips for Improving Your Pace - Deepstash

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Average Running Speed and Tips for Improving Your Pace

healthline.com

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,

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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...

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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...

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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 h...

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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 ...

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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.

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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 tr...

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