Training to walk or run is relatively easy. You put on your shoes and start your training by leaving your home. On the other hand, you have certainly already asked yourself the famous question: am I running at the right speed?
If this question causes you anxiety, take a deep breath right away. Your physical and mental health benefits from running are not affected much by how fast you run.
On the other hand, if you want to have more fun running or if you would like to improve your performance, the speed at which you run is an important factor to consider.
Obviously, the easiest way to find out how fast you should run would be to see a running trainer or kinesiologist. The health professional you choose can take you for a test and decline your different running speeds for you.
How fast to run for beginners?
If you are new to running and you are following a walk / run program (for run your first 5 km for example), you should run so that you are slightly out of breath at the end of your interval. Your breathing should have returned to an almost normal rate by the end of the rest period.
If you are very short of breath at the end of your run, try slowing down your speed a bit. Another option could be to decrease the length of the intervals. For example, if you are currently doing 1 minute run / 1 minute walk and end your minute run very short of breath, you could try 30 seconds run / 1 minute walk.
My suggestion, if you have a heart rate monitor watch, would be to try and worry about it as little as possible. Why? Because it is better to develop your perception of exertion rather than relying on your heart rate.
As for your GPS watch that tells you your speed, it can be useful for calculating your walking and running intervals and being looked at once in a while but your level of shortness of breath and your perception should be your best guides.
How fast to run for regular runners?
You have been running for some time on a regular basis and you are able to run 5 km nonstop. On the other hand, you do not aim to improve your times nor to complete long rides to interval training.
In this case, my suggestion would be to run at a speed that is comfortable for you. For some people that means to run ”at the pace of happinessr ”, that is to say a rhythm that they find comfortable.
For those who like to suffer, it's okay to run faster, as long as you have time to recover between each ride. For example, running 5 km, as quickly as possible and every day at noon, would be avoided.
The rule of thumb for determining your running speed for regular outings in fundamental endurance would add about 1 minute 30 seconds / km to your pace as you maintain a 5 km run at full speed. So, for the person who runs a 5k in 25 minutes, or 5 minutes per km, their target speed in fundamental endurance rides should be around 6 minutes 30 seconds per kilometer.
How fast to run for seasoned or competitive runners?
If you run regularly and would like to improve your performance over short and long distances, then it becomes essential to differentiate between workouts that have to be hard and workouts that have to be easy.
The trap in which many fall is to train intensely on each outing. This generates fatigue and ultimately, intense rides are not quite intense enough, while recovery rides are not really intense.
There are several methods for determining the speeds to be observed for more seasoned athletes. The one that seems easiest to me, for most people, is VAM. The VAM is the speed you go when using 100% of your aerobic capacity.
To determine your VAM, you should consult a kinesiologist who can refer you. If you still train on your own, here is the method to use to determine your VAM independently .
Once that is done, it becomes relatively easy to decline the different training speeds:
| Output type | % of VAM | Holding this speed for 5 minutes is: | Shortness of breath |
| Fundamental endurance (recovery run or long run) | 50-70% MAV | Very easy | Slight / no shortness of breath |
| Fast / tempo continuous training | 70-78% MAV | Easy-to-use | Slight shortness of breath, possible to maintain a conversation |
| Long intervals | 78-86% MAV | A bit difficult | Shortness of breath, possible to say 5 words in a row |
| Average intervals | 86-94% MAV | Difficult | Shortness of breath, difficulty speaking |
| Short intervals | 94-102% MAV | Very Very difficult | Short of breath, inability to speak |
| Very short intervals | 102% VAM and + | Impossible | Very short of breath |
If you want to simplify your life and quickly calculate your different speeds, you can use this excel file in which you only have to enter your VAM.
Finally, I hope this article will help you determine the speed at which you should run during your next workouts! If you don't want to miss our next articles, subscribe to our newsletter.
Hello,
What distinguishes running / walking from continuous running in terms of the benefits on physical health, besides that cardiovascular endurance develops less quickly, vo2max?
Am I better off running longer distance running / walking with greater comfort in terms of shortness of breath or running continuously for less?
please
Marie-Claude
I think it might be better to aim for a little longer by alternating between walking and running.
Thanks for taking time to respond to me
I will take your advice
Hello,
It's probably a little better in terms of health to lengthen the distance a little and decrease the intensity 🙂
Hello Daniel,
I had my fitness assessment last March. According to the trainer who made my evaluation, my zone 1 is not developed enough (my zone 2 is very wide). He advised me to work more in my zone 1 to improve my endurance. My question, is walking with a heart rate between 80 and 100 an acceptable workout? According to his report, my zone 1 is between 120 and 132 bpm. I have to walk very fast or run slowly (above 5: 20 / km).
We look forward to seeing you!
Paul-Andre