Be Your Own Running Pace Predictor

Change your motivation running today, this activity is fun!

 Be Your Own Running Pace PredictorBe Your Own Running Pace Protector

Know your pace and become more knowledgeable about yourself and how you feel about your running speed.

Knowing your running pace zones is the first step to getting better at challenging yourself during your run.


Practicing your running pace zones will put you at a huge advantage when it comes to pacing yourself during your regular runs, during interval training, and absolutely during your races. You’ll gain knowledge of what you are capable of running during different speed intervals helping you to know when you should speed up just slightly to finish well.

Play a little game with yourself and learn to be your own running pace predictor!

Practice and Learn Your Own Running Pace

  1. First: Predict how long you will run your usual route running it faster than you usually do.
  2. Then: Go out and run it!
  3.  Don’t look at your time at all throughout your run. Leave your phone at home or turn over your watch.
  4. Record when you started your run.
  5. Start your run with your usual warm up (about a 1 to 2 level speed) for about 15 minutes. Get used to how this feels.
  6.  Throw in 3-moderate-speed runs with a rest in between each run.
  7. Step your running speed up for as long as you can handle it. (about 3 to 4 level speed) Get used to how this feels.
  8. When you finish, check your time and see how close you came to your predicted time.

This is really good for learning to pace yourself running and helps you to understand

how fast you think you’re going.

Be Your Own Running Race Predictor – Things to keep an eye on… 

  • While running, rate your effort level between 1 and 5. 1 is easy and 5 very hard. If your running pace is a 3 or 4 during your run, you are at a great pace to see what feels good! Knowing your numbers are huge when you combine this with how your heart is racing, how your lungs feel and how much more effort your legs can give out for a given time.
  • How does your heart beat feel at each level speed? If your heart rate is racing, you are probably going fast! (level 4 or 5) If you want to carry your speed for any sort of distance, you have to know this internal feeling and tag it with a running pace heart rate of your own. This helps to measure your pace so you know when to bring your running pace to a moderate level pace. (level 3 to 4) Your heart and the way you feel is a great indicator for understanding you, your speed and your pace.
  • Watch out for the negative voice that tells you to stop. Instead, inject the voice of “I can do this!” and keep going! You will notice, when you start to listen to the negative voice, your effort will decrease, but you’ll feel as though the rest of your body is still working at a 3 or 4 effort level.
  • Concentrate on your 3 or 4 effort level and try to keep it right there. This is your running pace guide. Really acknowledge how you are feeling, doing this practice often enough will build the perfect effort level memory bank for you in the future.
  • When the end is coming near, this is the time to get into the 4 and 5 level zone. Kick up those heels, lean into the run and go!

If you run mostly at a 3 level, this really is the time to have fun and try to pick up the pace to a 3 and 4 effort level to start changing your running and getting faster.

Please leave a comment and let me know what you do to be your own running pace predictor when you run.
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