Running News Daily

Practicing different paces can provide the key to unlock your best performances. 

Most runners think pace is important because of PRs and faster race times, but paces have more significance than just those milestones. In fact even if your goal is to run longer distances or remain a runner for the rest of your life, it’s helpful to get to know your training paces. 

That’s why, according to run coaches, you will earn big rewards—both in terms of fitness and mental outlook—if you figure out how to calculate your paces when you run. 

“If you can run at the right pace, you’re going to run the right way and feel the right way,” Nike head running coach Chris Bennett tells Runner’s World. “And if you feel the right way, you’re going to want to do it again. That’s the most important thing.”

Whether you include speed workouts in your weekly schedule or only stick to zone 2 runs, you have an ideal pace range for almost every workout and distance you run. Let’s break down the various paces you should know and how to cue those up during various workouts.

The Benefits of Getting to Know Your Running Paces

Pace is measured in units of time per unit of distance, i.e., minutes per mile, and that pace will vary depending on the distance you’re running. For example, your fastest marathon pace will obviously be slower than your fastest 5K pace.

That’s why, when you use a run app or training plan, the program will suggest you do specific runs at a specific pace or even a variety of paces. For example, a speed workout may include short intervals at mile, 5K, or 10K paces.

Whether you train for 5Ks or marathons, or whether you run a few times a week with no particular distance in mind, running at the right pace for any given workout makes it more likely that you will better target physiological changes, such as boosting your VO2 max, Jeff Gaudette, founder of Runners Connect, tells Runner’s World. 

“Paying attention to your pace allows runners to properly hit the effort and outcome they’re targeting,” says Gaudette. “Newer runners, for example, will find that if they pay attention to pacing, they can run farther or finish runs not completely exhausted.” 

How to Calculate Your Paces

If You’ve Raced...

If your training plan or app suggests you use a specific pace during a run, how will you know what pace to use? Well, if you have some 5Ks or 10Ks under your belt, you can average your paces from those events and go from there.

This also works if you’ve run a marathon and a training plan calls for a long run at below marathon pace. 

You can also plug any race distance and your time into an online pacing tool, such as the Runner’s World training pace calculator, to find your ideal pace for various distances. 

But what if you haven’t raced or if you’re ready to race a new distance? 

If You Haven’t Raced...

A simple way to estimate your 5K and 10K paces is to do a mile time trial on your own, says Gaudette. “Races provide the best data point, but this is the next best thing,” he explains. “And the nice part of doing it this way is you can retest every few weeks. The more you do it, the more you’ll learn to pace yourself.”

To do a time trial, head to a track or an open road with a smartwatch or fitness app tracking your distance. Warm up for at least 10 minutes at an easy pace (you can easily hold a conversation as you run). Then “race” one mile. 

Gaudette advises running the first half at a difficult pace (think: you can barely speak a sentence) and then running the second half as fast as you can. This is your mile time. 

Now, plug that number into the Runner’s World training pace calculator, or simply add 40 seconds to your mile time to approximate your 5K pace and then about 60 seconds to get your 10K pace, says Gaudette. 

Other pace calculators will offer estimates for how long it might take you to complete different race distances. For example, if you plug one hour of run time and a distance of five miles into the Runner’s World pace calculator, you will get estimates like running 10 miles in 2 hours, a half marathon in 2:37, and a marathon in 5:14. 

Once you know your mile pace and the relative paces for longer distances, you can also play with the numbers in these online tools to see what your targeted paces need to be during training runs to hit different goals during races. 

Finally, you ca use the run/walk pace calculator to find out how to pace your intervals when using the run/walk method so you hit your goals.

How to Connect Your Paces to Your Effort

While paces are important, Bennett says you want to focus more on effort—or feel—during some of your runs, rather than numerical metrics every time you head out. That’s because several factors play a role in what exact pace is best for you on any given day and for any given workout, he explains. 

“Depending on where you are in your running journey or training cycle, what the weather is, what elevation you’re at, what you did yesterday, the numbers aren’t always the same,” says Bennett. “There’s some gray area on either side of what your 5K pace or effort should be. It’s dependent on a lot. That might seem overwhelming to a runner, but really, it should be the opposite. It gives you the freedom to step back and ask yourself: How does this feel?”

While it’s helpful to use your 5K and 10K paces as a baseline metric, Bennett believes runners benefit when they pay more attention to their effort level than specific numbers. To do this, represent your effort as a number, 1 through 10 (commonly referred to as your Rate of Perceived Exertion or RPE). For example, your 10K pace will feel like a 6 or 7 RPE, while your 5K pace will feel more like 7.5 or 8. 

To help runners dial in that effort even more personally, Bennett suggests using a couple words to describe what a pace feels like. Maybe your 10K effort feels strong and controlled, for example. Then, play on that description to dial into your 5K effort. You are kicking it up just a notch, so your 5K effort may feel fast and controlled.

“If you do this consistently and you keep a running log or keep metrics on your phone, after a couple weeks you can look back and find when I’m feeling good, this is roughly my pace on an easy run,” Bennett says. But then on stressful days, maybe that pace is a little slower and on days you’re well recovered, maybe it’s a little faster. 

How to Use Your Paces to Improve Your Runs and Races

“Every run has a purpose,” Bennett often says, and connecting the right pace to your effort level helps you find that purpose. For example, if you are trying to improve your overall half marathon race time, some of your training runs might include speed intervals that, over time, will help you become more efficient at running faster. That is, it won’t feel as hard to run fast.

With that in mind, it helps to understand the variety of runs there are on a training plan, because each of them requires a different effort and, therefore, pace. 

For example, easy runs are for going at a relaxed pace and building mileage; you should run them at a conversational effort and end feeling like you could keep going. Ideally, you’ll do these based on effort more than pace, but when you do check out your paces, you’ll likely find a big range, says Gaudette, and that’s okay.

In fact, your easy effort paces may change based on your mood and your energy level, among other variables. But if you notice that your easy pace is creeping up past your typical range, slow down. When you’re running faster than you should for any given outing, says Bennett, you’ll likely wind up stopping early and feeling defeated or even overtraining.

“It doesn’t matter if you’re brand new to running or if you’re heading to the Olympics, the majority of your running is easy runs,” says Bennett. “If you’re not nailing the easy runs, you’re not going to be nailing the harder stuff.”

As for “the harder stuff,” like speed workouts, pace can play a bigger role. Short intervals (think 400 meters) are designed to get you faster and allow you to practice running at paces above your goal race pace. You might clock these at your 5K pace or faster. Longer interval sessions, like mile repeats and tempo runs, help you improve your speed endurance, or holding onto a faster pace for longer. You might run these around 10K pace.

Over time, the combination of all these runs and mix of paces will improve your top speed, as well as your easy pace (while still feeling easy). That’s why it is so helpful to keep track of your paces with notes about your efforts and feelings about those efforts. Plus, it helps you notice and celebrate your progress.

At 67, Canadian runner Pete Benson is preparing to take on one of the most extraordinary endurance challenges in marathon running: completing seven marathons across seven continents in just seven days while raising money for a cause that reaches far beyond the finish line.

Hailing from Grand Manan, New Brunswick, Benson is set to participate in the Great World Race, an ambitious event that combines the physical demands of marathon running with a demanding journey around the globe. The challenge will require him to complete seven full marathons, each covering 42.195 kilometres, while travelling between continents on a tightly scheduled itinerary.

The challenge is scheduled to begin on November 15, 2026, with pre-event activities expected to start around November 12. Benson's adventure will begin in Antarctica, where the icy terrain and harsh conditions will provide a formidable introduction to the week ahead.

The opening marathon is scheduled for Wolf's Fang in Antarctica, where Benson will face the unfamiliar and potentially unforgiving conditions of the frozen landscape. Reflecting on the prospect of running through the ice and snow, he admitted that the experience is intimidating.

"That's pretty, pretty scary in itself," he said. "Through the ice and snow."

From Antarctica, Benson will travel to Cape Town, South Africa, for his second marathon on November 16. The journey will then continue to Perth, Australia, on November 17, followed by Singapore on November 18. On November 19, he is scheduled to race in the Algarve, Portugal, before heading to Cartagena, Colombia, on November 20. The challenge will conclude in Miami, United States, on November 21.

The demanding itinerary will leave little time for conventional recovery. After each marathon, Benson will need to travel to the next destination, navigate changing time zones and prepare for another 42.195 kilometres. Managing fatigue, nutrition, hydration and sleep will be essential as he attempts to complete the seven races within a single week.

Benson described the unusual routine that awaits him, highlighting the relentless cycle of running and travelling that defines the challenge.

"We run the race, get back on the bus, back on the plane, head to the next one and away we go around the world," Benson said. "That plane becomes our hotel and restaurant for the week, pretty much."

Beyond the physical demands, Benson recognises that taking part in such an ambitious international adventure comes at a considerable financial cost. He describes running as a personal investment, one that has provided him with valuable experiences and opportunities to discover more about himself.

"It's certainly a want, not a need," he said. "Some people go on river cruises and other things that they spend their money on and I spend my money on running and I've learned a lot from it."

Despite the expense, Benson believes the experience is worth the investment.

"So I think the investment is worth it, but it is extravagant," he said.

However, his motivation extends beyond personal achievement. Benson is also using the challenge to raise money for a nonprofit organisation that funds clean-water projects in countries around the world. The fundraising initiative is voluntary and is not a requirement for participating in the event.

By connecting his running adventure to a cause with a tangible impact on communities, Benson hopes to give every kilometre a greater purpose. His effort demonstrates how an individual sporting challenge can also become an opportunity to support work that improves lives.

"I'm happy that there's a purpose behind every mile that I run," he said.

That purpose adds another dimension to Benson's ambitious undertaking. While the seven marathons will test his physical strength, mental resilience and ability to recover between races, his fundraising mission will allow him to contribute to efforts aimed at improving access to clean water around the world.

As November 15 approaches, Benson is preparing for a demanding week that will take him from the ice and snow of Antarctica to the streets of Miami, with five other destinations in between. Each marathon will bring a new test, requiring careful preparation, determination and the ability to keep moving forward despite accumulating fatigue.

At 67, Benson is setting out to complete an extraordinary endurance challenge while supporting a cause beyond himself. Seven marathons, seven continents and seven days will test his limits, but his journey will carry a purpose that extends far beyond the finish line.

Kenyan twins Caroline and Purity Gitonga delivered outstanding performances at the 2026 Valencia Half Marathon in Spain, with both athletes setting new personal bests in a memorable display of endurance, determination, and sibling excellence.

Caroline led the way, clocking an impressive 1:04:59 to finish sixth in the women's race. The performance marked a significant breakthrough for the talented Kenyan, who improved her previous personal best of 1:06:26 by 1 minute and 27 seconds, underlining her continued progress among the world's leading half-marathon runners.

Her twin sister, Purity, was equally impressive, crossing the finish line in 1:05:56 to secure 11th place. She shaved 1 minute and 35 seconds off her previous personal best of 1:07:31, completing a remarkable day for the sisters as they both reached new milestones in their athletic careers.

Their performances highlighted the strength of Kenya's distance-running tradition while showcasing the individual talent and shared determination that have made the Gitonga twins athletes to watch. Competing on one of the world's fastest half-marathon courses, Caroline and Purity demonstrated their ability to translate hard training into significant improvements on the international stage.

Having a twin sister who understands the demands of elite athletics can provide a unique source of motivation. From the discipline required during training to the challenges of competing against the world's best, the sisters share a journey that extends beyond the finish line. Their latest achievements in Valencia offer another inspiring example of how ambition, perseverance, and mutual encouragement can drive athletes toward new heights.

For Caroline, finishing sixth in 1:04:59 represents another important step in her development, while Purity's 1:05:56 performance confirms her own impressive progress. Although they finished several places apart, their achievements tell the same powerful story: two athletes pushing their limits and continuing to improve against a highly competitive international field.

Valencia once again provided a stage for exceptional distance-running performances, and the Gitonga twins made the most of the opportunity. Their personal bests are not only a testament to their hard work but also an encouraging sign of what they could accomplish as they continue to gain experience and pursue even greater ambitions.

Two sisters, two personal bests, and one unforgettable day on the roads of Valencia. Caroline and Purity Gitonga have given Kenyan athletics another reason to celebrate, and their latest performances will undoubtedly strengthen interest in what the talented twins can achieve in the seasons ahead.

Australian endurance athlete Mick Marshall has achieved an extraordinary milestone at the 2026 Marine Corps Marathon in Washington, D.C., setting a world record for the fastest marathon completed on crutches after crossing the finish line in an incredible 5:35:50.

Representing Altra as an elite athlete, Marshall demonstrated remarkable determination and perseverance throughout the 26.2-mile (42.195-kilometre) race, turning one of the world's most celebrated marathon events into a stage for an inspiring display of human resilience.

Completing a marathon is a demanding physical challenge for any athlete, requiring months of preparation, mental strength and the ability to push through fatigue. Covering the same distance on crutches presents a different set of challenges, placing considerable demands on the upper body, coordination and endurance. Marshall's achievement highlights the dedication required to overcome obstacles and pursue goals that many might consider beyond reach.

The Marine Corps Marathon, renowned for its patriotic atmosphere, enthusiastic spectators and scenic course through the nation's capital, provided a memorable setting for the record-breaking performance. As thousands of runners pursued their own finish-line goals, Marshall carved out a special place in the event's history with his remarkable effort.

Beyond the record itself, Marshall's achievement carries a message that resonates far beyond the running community. Every movement toward the finish line required determination, patience and an unwavering commitment to the challenge before him. His performance is a reminder that greatness is not measured solely by how quickly someone reaches a destination, but also by the courage it takes to pursue a goal despite the difficulties along the way. For aspiring athletes and anyone facing personal challenges, his accomplishment offers a powerful lesson in perseverance, self-belief and the importance of refusing to give up when the journey becomes difficult.

His performance also serves as a reminder that marathon running is about far more than finishing times and podium positions. It is a test of courage, commitment and the willingness to redefine personal limits. Marshall's accomplishment demonstrates that the spirit of distance running extends beyond conventional expectations, inspiring athletes and spectators alike to reconsider what is possible through determination and hard work.

Marshall's remarkable run also reinforces the inclusive spirit of distance running, where the finish line belongs to everyone willing to take on the challenge. Whether competing for a championship, chasing a personal best or simply striving to complete the distance, every runner has a story worth celebrating. By setting a world record on crutches at one of America's prominent marathon events, Marshall has added an unforgettable chapter to that story, encouraging others to look beyond perceived limitations and pursue their ambitions with renewed confidence.

For Marshall, the 5:35:50 finish represents more than a time on the clock. It marks an extraordinary personal achievement and a moment that celebrates perseverance, resilience and the determination to keep moving forward. His performance has brought renewed attention to the remarkable possibilities within endurance sport and the many different ways athletes can challenge expectations.

Marshall's achievement at the Marine Corps Marathon stands as a powerful testament to the human spirit, demonstrating that success is not always about having the easiest path, but about finding the strength to keep going. His 5:35:50 performance is a reminder that the finish line can represent much more than the completion of a race: it can symbolise courage, possibility and the extraordinary things people can accomplish when they refuse to give up.

The 23rd edition of the Standard Chartered Nairobi Marathon delivered a spectacular celebration of endurance, determination and competitive excellence on Sunday, October 25, 2026, as Abraham Kiptum and Mercy Kandie Rotich claimed the men's and women's 42km titles in a memorable showcase of Kenyan road-running talent.

With thousands of runners taking to Nairobi's Southern Bypass, the full marathon provided a compelling test of physical strength, tactical discipline and mental resilience. For the elite athletes at the front, every kilometre presented an opportunity to gain an advantage, while the demanding distance required unwavering concentration from the starting gun to the finish line at Uhuru Gardens.

In the men's race, Kiptum produced an impressive performance to secure victory in 2:10:35, narrowly missing the course record by just 23 seconds. The 37-year-old Kenyan demonstrated his experience and endurance throughout the contest, ultimately establishing himself as the strongest performer over the 42.195-kilometre distance.

Kiptum's victory was particularly significant given his recent return to competitive marathon running. The athlete from Kapsabet had continued rebuilding his career and arrived in Nairobi following victory at the CRDB International Marathon in Dar es Salaam, Tanzania, in August. His latest triumph provided another encouraging chapter in his return to the forefront of distance running.

The men's contest produced an exceptionally close battle for the remaining podium positions. Fellow Kenyan Amos Kipkemoi Cheruiyot finished second in 2:10:37, just two seconds behind the champion, while Mark Kibiwott secured third place in 2:11:05.

Dismas Kiplimo finished fourth in 2:11:15, followed by Henry Kiprono Togom, who completed the top five in 2:11:55. The depth of the leading performances underlined the quality of competition on a morning when the front-runners pushed each other towards impressive finishing times.

Kiptum's performance also highlighted the importance of consistency and preparation in marathon running. Having invested months in training, the experienced Kenyan delivered when it mattered most, navigating the course with the composure required to emerge victorious against a competitive field.

The women's 42km race was equally captivating, with Mercy Kandie Rotich claiming the championship in 2:31:25 after a determined performance over the challenging distance.

Rotich demonstrated resilience and composure as the race unfolded, maintaining her challenge through the later stages before securing the victory. Her performance earned her a place among the latest champions of one of Kenya's prominent annual road-running events.

The battle for the women's title was decided by the narrowest of margins. Peris Jerono finished second in 2:31:27, only two seconds behind Rotich, while Ruth Wakabu completed the podium in 2:31:36. The three leading women finished within just 11 seconds of one another, providing a dramatic conclusion to the contest.

Shyline Jepkorir placed fourth in 2:34:55, while Dorothy Kipkilach finished fifth in 2:36:38, rounding out the leading performers in the women's division.

The narrow margins between the leading athletes reflected the unpredictable nature of marathon racing, where pacing, endurance and the ability to respond under pressure can determine the outcome after more than 42 kilometres of competition.

Beyond the podium battles, the full marathon represented a celebration of the determination that defines long-distance running. Every athlete who took on the distance faced the challenge of managing energy, overcoming fatigue and maintaining the mental strength necessary to reach the finish line.

The Southern Bypass provided the setting for these performances, with the runners navigating the Nairobi course before completing their challenge at Uhuru Gardens. The event brought together elite competitors and recreational athletes, united by the ambition to test their limits over the classic marathon distance.

The 2026 edition once again demonstrated the enduring appeal of road racing in Kenya, a country internationally recognised for producing exceptional distance runners. It also offered a platform for athletes to pursue personal ambitions, compete for prestigious honours and showcase the depth of talent within Kenyan athletics.

For Kiptum and Rotich, however, the day belonged to the pursuit of victory. Their respective performances secured them the coveted men's and women's marathon crowns, while the fiercely contested podium finishes ensured that the 42km races delivered the drama and excitement expected of a major road-running championship.

As the 23rd Standard Chartered Nairobi Marathon concluded, the achievements of the two champions stood out as the defining moments of the full-marathon competition, celebrating not only speed and endurance but also the preparation, perseverance and competitive spirit required to conquer 42.195 kilometres.

The true spirit of marathon running was beautifully displayed at the 2026 Mainova Frankfurt Marathon, where the celebration extended far beyond the elite athletes who crossed the finish line first. In a heartwarming tradition, the race's men's and women's champions waited inside the historic Festhalle Frankfurt to welcome the final finisher, reminding the world that every marathon journey deserves recognition.

As the final runner entered the magnificent venue, the atmosphere transformed into an unforgettable celebration. Confetti filled the air as music, dazzling lights and a red-carpet welcome created a moment usually associated with the sport's biggest stars. Standing alongside the champions, the last finisher received a hero's reception, demonstrating that the achievement of completing a marathon deserves to be celebrated regardless of finishing position.

Ethiopia's Jirata Lelisa Dinki, who won the men's race in an impressive 2:05:26, and compatriot Zeineba Yimer Worku, the women's champion in 2:19:45, were among those celebrating the final runner's remarkable achievement.

Their presence sent a powerful message about the values that make marathon running special. While elite athletes push the limits of human performance in pursuit of victory and fast times, thousands of other runners take on the same 42.195-kilometre challenge for deeply personal reasons. For some, the goal is to achieve a personal best; for others, it is to overcome adversity, fulfil a lifelong ambition or simply reach the finish line.

The final finisher's journey may have taken longer than that of the champions, but the determination required to keep moving forward deserves equal admiration. Every kilometre represents effort, sacrifice and perseverance, and crossing the finish line marks the successful completion of a challenge that demands both physical endurance and mental strength.

Frankfurt's special welcome captured an essential truth about distance running: a marathon is not only a race against the clock but also a personal battle against exhaustion, doubt and the temptation to give up. By waiting for the final runner, the champions helped ensure that the day's celebrations included someone whose achievement might otherwise have gone unnoticed.

In a sport often defined by world records, course records and podium finishes, this touching tradition offers a refreshing reminder that the value of a marathon cannot be measured by time alone. The fastest runners may make headlines for their performances, but every finisher has a story worth telling.

At the Mainova Frankfurt Marathon, the champions had already conquered their own challenges. Yet their decision to welcome the last runner created another memorable moment, showing that greatness in sport is measured not only by what athletes accomplish but also by the respect they show others.

Because when the final runner receives the same warmth, applause and celebration as the champions, the message is unmistakable: every runner matters, every finish line represents an achievement, and nobody should be left behind when it is time to celebrate.