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.

Ethiopia delivered a remarkable double victory at the 2026 Bank of China Hong Kong-Zhuhai-Macao Bridge Half Marathon on Sunday, November 15, with Wede Kefale and Addisu Gobena emerging victorious in the women's and men's races respectively.

Staged along the spectacular Hong Kong-Zhuhai-Macao Bridge, the event brought together some of the finest distance runners from Ethiopia, Kenya, South Africa and other nations for a fiercely contested 21.097-kilometre challenge across one of the world's most recognisable sea-crossing structures.

The competition produced impressive performances, with Ethiopia showcasing its depth in distance running while Kenyan athletes also secured several places among the leading finishers.

In the women's contest, Kefale produced a composed and determined performance to secure the biggest prize of the day. She crossed the finish line in 1:09:01, holding off a strong challenge from South Africa's Glenrose Xaba, who finished second in 1:09:09. Ethiopia's Fantu Worku completed the podium in 1:09:14, making it an exceptionally close battle among the leading three women, who were separated by just 13 seconds.

The Ethiopian victory was particularly impressive given the quality of the field. Xaba, one of South Africa's leading distance runners, pushed hard throughout the contest but ultimately had to settle for second, while Worku demonstrated Ethiopia's remarkable strength by securing another podium position.

Kefale's victory was supported by an impressive Ethiopian presence throughout the top 10. Baraky Redae finished fourth in 1:09:51, followed by compatriot Asmarech Anley in fifth with 1:10:21. Kenya's Miriam Chebet was sixth in 1:11:05, ahead of Morocco's Fatima Ezzahra Birdaha, who clocked 1:11:23. Kazakhstan's Daisy Jepkemei placed eighth in 1:11:42, while Ethiopia's Zewudie Wudu finished ninth in 1:12:08. Kenya's Priscah Jepleting Cherono completed the top 10 in 1:12:29.

The men's race provided another memorable moment for Ethiopia as 22-year-old Addisu Gobena claimed the overall victory, He clocked 1:01:33 to finish ahead of compatriot Aliyi Kasim, who secured second place in 1:02:29.

Kenya's Alex Lenalepisho delivered a strong performance to take third in 1:02:47, preventing a complete Ethiopian sweep of the men's podium. Morocco's Othmane El Goumri finished fourth in 1:03:07, while Kenya's Abel Kiplimo followed in fifth with 1:03:33

Kenyan representation remained particularly strong throughout the men's top 10. Ezra Kipketer Tanui finished sixth in 1:05:32, followed by Ethiopia's Tafere Adisu in seventh with 1:05:35. Kenya's Meshack Kipchirchir placed eighth in 1:06:01, Benard Kipkorir was ninth in 1:06:15, and compatriot Sena Ledama completed the top 10 in 1:06:21.

Gobena's triumph adds another impressive achievement to Ethiopia's growing presence on the international road-running circuit, while the performances of Kasim and Lenalepisho underlined the competitive depth of the men's field.

The 2026 edition was also significant for the event itself, having earned World Athletics Platinum Label status, placing it among the highest-rated road-running competitions internationally. The bridge provided a spectacular setting for the contest, bringing together elite athletes from different countries for a memorable day of long-distance racing. 

Beyond the podium, the results highlighted the international character of the competition, with athletes from Ethiopia, Kenya, South Africa, Morocco and Kazakhstan featuring prominently in the leading positions.

Ethiopia therefore left Hong Kong with both overall titles, while Kenya had plenty of reasons to take encouragement from its strong representation across both races.

For the organisers, the successful staging of this Platinum Label competition represents another important milestone in the development of road running in Hong Kong. For the athletes, it was an opportunity to test themselves against international opposition on a distinctive course that offered a memorable backdrop to the racing.

American sprint sensation Noah Lyles could be preparing to chase one of the most extraordinary achievements in athletics history after dropping a tantalising hint about his ambitions for the 2027 World Athletics Championships in Beijing, China.

The four-time world 200m champion has sparked excitement among athletics fans after sharing a cryptic message on social media reading “4x ? 2027”, raising speculation that he could be targeting an unprecedented four gold medals when the global championships return to the iconic Bird’s Nest Stadium.

Although Lyles has yet to confirm exactly which events he intends to contest, the possibility of a four-event campaign has become particularly intriguing following World Athletics’ announcement that the mixed 4x100m relay will make its World Championships debut in Beijing.

Such an opportunity could open the door for the American superstar to compete for gold in the men's 100m, 200m, men's 4x100m relay and the newly introduced mixed 4x100m relay.

For Lyles, Beijing could represent much more than another opportunity to add to his impressive collection of championship medals. It could be the stage where he attempts to establish himself as the most successful male athlete in World Athletics Championships history.

The 100m would undoubtedly be one of his biggest attractions. Having claimed the world title in Budapest in 2023 before completing his remarkable rise to Olympic glory at the Paris 2024 Games, Lyles knows exactly what it takes to rule the world's premier sprinting stage. However, he will be eager to reclaim the global crown after settling for bronze behind compatriots in the 2025 World Championships in Tokyo.

The 200m, meanwhile, remains his strongest territory. Lyles has established an extraordinary legacy over the half-lap distance, winning four consecutive World Championships titles in 2019, 2022, 2023 and 2025. In Tokyo, he matched Usain Bolt's remarkable achievement of four successive world 200m crowns, further strengthening his reputation as one of the greatest performers the event has ever witnessed.

His ambitions would also extend to the relays, where he has repeatedly demonstrated his value to Team USA. Lyles has already collected four World Championships gold medals in the men's 4x100m relay, including victories in 2019, 2022, 2023 and 2025. Another successful campaign in Beijing would provide an opportunity to add to that impressive record.

The introduction of the mixed 4x100m relay could make the challenge even more fascinating. With the event officially scheduled to make its World Championships debut in Beijing, the competition will offer another opportunity for the world's leading sprinters to showcase their speed on the global stage.

Beyond the possibility of four gold medals, however, there is an even bigger historical prize waiting for Lyles.

The American currently boasts eight World Athletics Championships gold medals. Winning four more in Beijing would take his career tally to 12, moving him beyond Jamaican sprint legend Usain Bolt, whose 11 world titles remain the benchmark for male athletes in the competition's history.

That would be a remarkable achievement for an athlete who has never hidden his admiration for Bolt and his desire to reach the heights established by the Jamaican legend.

Interestingly, the Bird's Nest Stadium carries its own special place in sprinting history. It was at the same venue during the 2008 Beijing Olympic Games that Bolt announced himself to the world with his breathtaking performances in the 100m, 200m and 4x100m relay. Nearly two decades later, the iconic stadium could provide the setting for another extraordinary chapter in sprinting history.

For Lyles, the challenge will be enormous. Successfully navigating four demanding events, managing the competition schedule and delivering at the highest level across individual and relay races would require exceptional preparation, consistency and teamwork.

Nothing has yet been confirmed regarding his participation in all four disciplines, but his intriguing message has certainly given athletics followers something exciting to anticipate.

Could Beijing 2027 become the championship where Noah Lyles transforms an ambitious dream into an unforgettable reality?

Four events, four potential gold medals and the possibility of surpassing one of the greatest sprinting legends of all time. The countdown to Beijing promises to be fascinating.

What began as one of the most entertaining and talked-about stories of the 2026 New York City Marathon has taken an unexpected turn, with Houston-based lawyer Andrea Sager losing her official race result after a viral video showed her smoking marijuana during the event.

The 35-year-old mother of two attracted widespread attention on November 1 when she lined up for the iconic 26.2-mile race wearing a bright pink running vest carrying a humorous personal advertisement: “Andrea, 35, Single. Great Credit. Bad Judgment.” The unusual message quickly made her one of the most recognizable personalities among the thousands of participants, generating plenty of reactions from spectators and social media users.

However, it was another moment captured on camera that eventually landed her in trouble with race organizers. A video circulating online showed Sager accepting a puff of marijuana from a spectator while running along the marathon course, turning what had initially been a lighthearted appearance into a much bigger controversy.

Following the circulation of the footage, New York Road Runners (NYRR), the organization responsible for staging the marathon, removed Sager's finishing time of 5:54 from the official results after determining that she had violated its Code of Conduct. The regulations prohibit smoking, vaping and the use of tobacco or marijuana products in the starting corrals, along the course and within the designated race areas.

Despite the disqualification, Sager was allowed to retain her physical finisher's medal, meaning she still has a memento of completing the demanding journey through New York's five boroughs, even though her official finishing result no longer stands.

Sager has since offered an explanation for her decision, revealing that she was struggling physically as the race progressed. With considerable discomfort in her legs and the marathon becoming increasingly difficult, she said she accepted the offer from a spectator in an attempt to manage the pain and make the remaining miles more bearable.

Interestingly, the controversy has not entirely dampened her enthusiasm for the experience. Rather than retreating from the attention, Sager has embraced the unexpected publicity, revealing that the viral moment has brought considerable interest on social media and dating platforms.

Her distinctive pink running vest has also become a talking point beyond the marathon, with the attention opening up potential opportunities for merchandise and brand partnerships inspired by the memorable message.

Although she initially challenged the decision, Sager has acknowledged that the organizers were enforcing their regulations and appears to be taking the outcome with a sense of humour. She has also indicated that she could return to the marathon distance in the future, suggesting that her New York experience may not be her last.

For Sager, the 2026 New York City Marathon will undoubtedly be remembered for reasons far beyond the challenge of covering 26.2 miles. She arrived at the starting line hoping to enjoy her first marathon and perhaps attract a little attention with her unusual outfit. Instead, she left with a viral story, unexpected publicity and a disqualification that has made her one of the most talked-about recreational runners from this year's event.

Her finishing time may have disappeared from the official results, but her story has certainly found a place in the conversation surrounding this year's marathon.

After all, completing a marathon is an achievement in itself, but Andrea Sager's New York experience came with a twist that few runners could have anticipated!

World mile record holder Josh Kerr has sparked an interesting conversation among runners after questioning the growing popularity of hydration vests, suggesting that many athletes may be carrying more equipment than they actually need for their everyday training sessions.

The British distance-running star shared his thoughts during a Reddit Ask Me Anything session hosted by BBC Sport on Monday, where he responded to questions from fans about training, competition, rivalries and some of the lighter aspects of his life as an elite athlete.

Among the most relatable topics was the increasing use of hydration vests, a piece of equipment that has become increasingly common among recreational runners, particularly those who head out for regular training sessions.

Kerr offered a straightforward perspective, suggesting that runners covering distances of less than 12 miles (approximately 19 kilometres) generally do not need to carry water with them. He believes that some running trends are driven more by marketing than genuine necessity, using hydration vests as an example of equipment that has perhaps become more popular than it needs to be.

He further pointed out that runners training in urban environments can usually find somewhere to purchase a drink if they need one, rather than carrying additional equipment throughout their entire run.

However, his comments were not intended as a universal rule for every athlete. Hydration requirements differ depending on individual needs, weather conditions, training intensity and the distance being covered. Runners tackling longer distances, particularly in hot conditions or on remote trails, may still benefit considerably from carrying their own fluids.

Away from the equipment debate, Kerr also addressed questions about his relationship with Norwegian distance-running superstar Jakob Ingebrigtsen. Keeping his response brief and humorous, the Briton remarked, "I wouldn't say we're buddies!" However, he acknowledged that rivalries are an important part of athletics and can help make the sport more exciting for competitors and spectators alike.

The 2024 Paris Olympic Games also featured prominently in the discussion, particularly the men's 1500m final, where Kerr secured the silver medal in a British record of 3:27.79 behind American Cole Hocker.

Despite narrowly missing out on Olympic gold, Kerr insisted that he had no regrets about how he approached the race, reflecting the confidence and competitive mentality that have helped establish him among the leading middle-distance runners in the world.

The Scottish star also offered fans a glimpse into the demanding training sessions behind his remarkable mile world record, providing insight into the preparation required to compete at the highest level. He additionally touched on the possibility of eventually moving up to the marathon, a prospect that will undoubtedly attract considerable interest given his credentials over shorter distances.

Not every question, however, was about world records, Olympic medals or gruelling workouts. In one particularly amusing moment, Kerr was asked how far he thought he could run on just a single square sausage and a can of Irn-Bru, bringing a distinctly Scottish flavour to the conversation.

The exchange offered a refreshing look at the personality behind one of Britain's biggest athletics stars, showing that even athletes operating at the very highest level have plenty of opinions about everyday running habits.

For recreational runners, Kerr's message about hydration vests is certainly worth considering, although individual circumstances should always determine what equipment is necessary. His broader point was simple: runners should understand their actual training needs rather than automatically following every new trend in the running industry.

Kenyan marathon star John Korir is preparing to chase a remarkable piece of history at the 2026 Valencia Marathon, where victory could make him the first male athlete in more than two decades to successfully defend the prestigious title.

The 30-year-old, who will celebrate his birthday just four days before the December 6 race, returns to Spain with an opportunity to achieve something that has proved exceptionally difficult in the history of the competition. Having conquered the Valencia streets last year in an outstanding 2:02:24, Korir now has his sights firmly set on becoming a two-time consecutive champion.

A successful defence would place Korir in an exclusive group of athletes who have managed to win Valencia's men's marathon twice. The race's historical records identify only three previous multiple winners: Teodoro Pérez, Eduardo Alcaína and Samuel Tangus. Tangus remains the last man to achieve consecutive victories, having triumphed in 2002 and 2003.

Korir's opportunity has become even more promising following the withdrawal of Ethiopian star Yomif Kejelcha, who was ruled out of the December 6 contest because of an injury. Kejelcha had been among the biggest attractions in the anticipated showdown. His absence removes a major challenger and leaves Korir as one of the leading favourites heading into the race.

The Kenyan's recent performances explain why expectations are so high. He has established himself among the world's most formidable marathon runners, collecting major victories in Chicago in 2024, Boston in 2025, Valencia in December 2025 and Boston again in April 2026. His latest Boston triumph was particularly impressive, as he successfully defended his crown in a spectacular course-record time of 2:01:52.

However, Korir is not returning simply to defend his title. He has much bigger ambitions, with reports indicating that he is targeting a historic sub-two-hour performance on Valencia's famously fast course. To prepare for that challenge, the Kenyan has reportedly increased his training volume to between 250 and 270 kilometres per week, demonstrating the scale of preparation behind his ambitions.

Breaking the two-hour barrier would be an extraordinary achievement, particularly on a course where the current men's record stands at 2:01:48, set by Ethiopia's Sisay Lemma in 2023. Korir already knows what it takes to deliver a major performance in Valencia, having produced a commanding victory last year.

Turning 30 just days before the competition, Korir appears to be entering an exciting period of his marathon career. His combination of experience, consistency, confidence and remarkable endurance makes him a serious contender not only for another victory but also for a possible assault on the course record.

For Korir, December 6 represents an opportunity to go beyond another major marathon victory. He could end a 23-year wait for a consecutive men's champion in Valencia, join an exclusive group of multiple winners and potentially deliver one of the fastest marathon performances ever witnessed.

The challenge is now clear: defend his crown, make history and perhaps bring the world closer to another landmark moment in marathon running.