Many runners wonder what a normal running speed is.
The average speed says a lot about pace, endurance and how well the body recovers after training.
In this blog post, you'll learn what a realistic average running speed is, how to easily calculate your pace, and how to improve it safely.
On average, recreational runners run between 8 and 11 kilometers per hour.
That works out to about 5:30 to 7:30 minutes per kilometer, depending on your fitness level and running experience.
Beginners often run around 8 to 9 kilometers per hour and usually take a little longer to complete each kilometer.
Experienced runners can easily reach speeds above 10 kilometers per hour and improve their average time through regular training.
These figures are just guidelines. What really matters is progress at your own pace.
Whether you're training for a 5K or a half marathon, every step forward takes you further.
If you find yourself running a little faster or a little longer every few weeks, you're doing well.
How fast you run depends on more than just your fitness. The terrain, your recovery, the temperature, and even your sleep also play a role. A flat path or a cool morning makes it easier to run at a faster pace .
If you train on unpaved terrain or against a headwind, your pace will automatically be a little slower, and that is completely normal.
Listen to your body: a day of rest can sometimes improve your speed more than extra training. If you want to consistently improve your speed, it helps to examine your running style. Read how to do this in the section "Improving running technique" for practical tips and exercises.
The easiest way to calculate your speed is to divide the number of kilometers by the time it takes you to do it.
This gives you insight into your average pace and progress.
An example:
If you run 5 kilometers in 30 minutes, your average speed is 10 kilometers per hour.
By measuring your pace regularly, you can quickly see whether you are making progress.
It gives you the motivation to run that little bit further or faster during your next workout.
Use a sturdy running phone holder so you can safely take your phone with you without it getting in the way while running.
A good speed is personal.
For one person that is 6 minutes per kilometer, for another it is 8.
The most important thing is that you can maintain your pace without overexerting yourself.
Many runners forget that it's not about speed, but about how it feels while running.
If you can keep talking the entire round, then you are at the right pace.
Don't focus on the achievements of others, but on your own progress.
The average runner trains at a pace that suits his or her preference and level.
Stay motivated by running the same distance every week and noticing that every kilometer gets a little easier.
See it as a small challenge that will help you improve step by step.
A straight posture and relaxed arms ensure that you move more efficiently.
Alternate easy runs with short tempo runs or intervals. This will improve your endurance and speed simultaneously.
Good preparation makes every workout easier. A lightweight running vest helps you move freely and stay visible, especially during evening workouts or longer distances. Comfort on the go ensures you'll keep going longer and enjoy your workout more.
If you really want to improve your speed, you'll find practical techniques and tips to master running faster in our blog.
