What's the right pace to run at?

Pacing yourself is so key to being able to run better! Too fast and you may not achieve your target distance. Too slow and you may complete a race feeling that you might have been able to achieve a better time.

The key pace for building distance is your comfortable speed. Your body is working aerobically and your heart rate is about 65% of your working heart rate. You'll know if you are at this pace if you can chat - conversation is a very good heart rate monitor! You'll use this pace for most of your running training.

Your comfortable pace will change over time - if you are new to running, you may find that simply running regularly will help you to speed up. Working on pace with speed work will turbo charge this process - more about that later.

There's a useful calculator here from the Runners World website.

Some factors that can hinder running at your comfortable pace:

1. Music

Running to music can really help to keep you going and can help to increase your speed. However, you will tend to run to the pace of the music, so choose your playlist with care. If you're finding runs difficult, it might be an idea to edit out fast techno tracks. Music that changes speed can play havoc with your pace - for example, Rockafeller Skank. The right music at the right time can help you to get into your stride - Christina Aguilera's Candyman works well for me at the start of a run.

2. Peer pressure

This is difficult at races - trying to find your pace when people are shooting off at the beginning is really tricky. Try to start towards the back - especially if the race is chipped - as fewer people overtaking you will help.

If you are running with a friend who's much faster than you, agree a pace before you set off. The faster runner will need to run at the slower runner's pace - otherwise, the slower may not be able to achieve the distance target. Running with a friend who is a little faster though can help to push you - just make sure that you are still able to chat and be prepared to slow down if it's getting tough.

3. Environment

Hot weather, slippery pavements, high winds, rough tracks, mud, hills - so many factors can make it difficult to maintain a constant pace. The key word is "comfortable" - if you're not, slow down! Your effort should be constant, not your speed - and don't compromise on safety for the sale of a PB.