Average Running Speed and Tips for Improving Your Pace - Deepstash
How To Start a Running Habit

Learn more about motivationandinspiration with this collection

Proper running form

Tips for staying motivated

Importance of rest and recovery

How To Start a Running Habit

Discover 57 similar ideas in

It takes just

9 mins to read

Average Running Speed

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.

57

546 reads

Interval training

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.

75

458 reads

Tempo training

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.

59

386 reads

Hill training

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.

53

307 reads

Other tips to improve your running speed

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.

59

324 reads

Running Pace

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.

54

290 reads

Improving Running Pace

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.

57

345 reads

CURATED BY

dymphna

Lawyer turned Artist Visionary Curator & Gallerist. Empowering self-love and joy through art & words. www.innerjoyart.com 💝 Instagram : dymphna.art

stash-superman-illustration

Explore the World’s

Best Ideas

200,000+ ideas on pretty much any topic. Created by the smartest people around & well-organized so you can explore at will.

An Idea for Everything

Explore the biggest library of insights. And we've infused it with powerful filtering tools so you can easily find what you need.

Knowledge Library

Powerful Saving & Organizational Tools

Save ideas for later reading, for personalized stashes, or for remembering it later.

# Personal Growth

Take Your Ideas

Anywhere

Organize your ideas & listen on the go. And with Pro, there are no limits.

Listen on the go

Just press play and we take care of the words.

Never worry about spotty connections

No Internet access? No problem. Within the mobile app, all your ideas are available, even when offline.

Get Organized with Stashes

Ideas for your next work project? Quotes that inspire you? Put them in the right place so you never lose them.

Join

2 Million Stashers

4.8

5,740 Reviews

App Store

4.7

72,690 Reviews

Google Play

samz905

Don’t look further if you love learning new things. A refreshing concept that provides quick ideas for busy thought leaders.

Shankul Varada

Best app ever! You heard it right. This app has helped me get back on my quest to get things done while equipping myself with knowledge everyday.

Sean Green

Great interesting short snippets of informative articles. Highly recommended to anyone who loves information and lacks patience.

Ashley Anthony

This app is LOADED with RELEVANT, HELPFUL, AND EDUCATIONAL material. It is creatively intellectual, yet minimal enough to not overstimulate and create a learning block. I am exceptionally impressed with this app!

Jamyson Haug

Great for quick bits of information and interesting ideas around whatever topics you are interested in. Visually, it looks great as well.

Giovanna Scalzone

Brilliant. It feels fresh and encouraging. So many interesting pieces of information that are just enough to absorb and apply. So happy I found this.

Ghazala Begum

Even five minutes a day will improve your thinking. I've come across new ideas and learnt to improve existing ways to become more motivated, confident and happier.

Laetitia Berton

I have only been using it for a few days now, but I have found answers to questions I had never consciously formulated, or to problems I face everyday at work or at home. I wish I had found this earlier, highly recommended!

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving & library

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Personalized recommendations

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.

Email

I agree to receive email updates