Why running slowly makes you faster
Many recreational runners do almost every session at the same moderately fast pace. It feels productive but often achieves little. Most training approaches recommend the opposite: the bulk of your kilometres, often around 70 to 80%, should be easy. Only a small share is truly fast.
Easy running builds your aerobic base. Your body learns to supply energy efficiently, tendons and joints adapt to the load, and you recover faster. The fast sessions only work properly when you start them well rested.
How to recognise an easy pace
The simplest method is the talk test: if you can speak in full sentences without gasping for air, you are in the easy zone. If you can only manage single words, you are running too fast for an easy run.
For many beginners, easy pace lies between 6:30 and 8:00 min/km, sometimes slower. That is perfectly fine. Walk breaks are also a sensible tool at the start.
Training zones as a rule of thumb
If you have a recent race time, you can derive rough pace ranges from it. The pace calculator first converts your time to a 10K equivalent with the Riegel formula and then derives these ranges:
1. Recovery: 30 to 40% slower than 10K pace. Very easy, for cool-downs or the day after a hard session.
2. Easy / base: 18 to 30% slower. The pace for most of your kilometres.
3. Marathon pace: the marathon pace estimated with the Riegel formula.
4. Threshold / tempo run: 3 to 7% slower than 10K pace. Comfortably hard but controlled, about 20 to 40 minutes at a time.
5. Intervals: 2 to 6% faster than 10K pace. Only in short repeats with jog recoveries.
| Zone | 10K in 45:00 | 10K in 50:00 | 10K in 60:00 |
|---|---|---|---|
| Recovery | 5:51–6:18 | 6:30–7:00 | 7:48–8:24 |
| Easy / base | 5:19–5:51 | 5:54–6:30 | 7:05–7:48 |
| Marathon pace | 4:48–5:00 | 5:21–5:34 | 6:25–6:40 |
| Threshold | 4:38–4:49 | 5:09–5:21 | 6:11–6:25 |
| Intervals | 4:14–4:25 | 4:42–4:54 | 5:38–5:53 |
All values in min/km. The ranges are rules of thumb from coaching practice, not scientifically exact limits.
The limits of such tables
Pace ranges from a race time are a rough guide. They take no account of how you feel on the day, heat, wind, hills or surface. On a hot summer day your easy pace can easily be 20 to 30 seconds per kilometre slower. So always listen to your body as well.
The table does not replace a performance test or medical or coaching advice. If you have health issues, take medication or are returning after a long break, talk to your doctor first. Stop a session if you feel chest pain, dizziness or unusual shortness of breath.
Building a training week
A simple week for recreational runners with three to four sessions could look like this: two easy runs, a somewhat longer easy run at the weekend and one faster session, either a tempo run or intervals. Increase your volume gradually, as a rough guideline by no more than about 10% per week.
More training also means more energy and fluid. The calorie calculator and the water intake calculator are also available on Rechenportal. How to calculate your pace in general is explained in How to Calculate Your Running Pace.