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You don't have to run the entire distance at the same speed, but adapt your speeds so your average increases. You can get an average pace of eight minutes a mile, for instance, by running the first mile in 7 1/2 minutes, the second one in 8 1/2 and the last one in eight minutes.
To give you an idea of the difference in fast and slow for two different runners, hereâs the kind of information in pace charts that RRCA coaches use. 1) Say you can run a 5K in 30 minutes, thatâs a pace of 9:40 (fast); your easy long run should be 12-minute miles (slow). 2) If you can run a half marathon in under 2 hours (about 9-minute miles), a slow run would be 10:22; you could expect to run a 5K in 25:30, at an 8:13 pace. If youâre more apt to track your heart rate on runs, a gentle pace would likely find your heart rate at approximately 110 to 140 beats per minute.