Pacing yourself is the process of regulating your running speed by estimating how long it will take you to cover a given distance. Although you should be able to naturally improve your pace as you train, you may hit a running plateau from time to time.

Running Pace and Growth

A running plateau is a common problem for beginning or novice runners. To break out of a running plateau and increase your running speed, you need to familiarize yourself with your pace.

How to improve your pace?

In order to increase your running speed, you need to find what is called your running pace also known as "conversation" pace. This is the speed at which you can cover a given distance without feeling too exhausted. To find your running pace, start by estimating how long it will take you to run one mile at a comfortable pace. Then, adjust your stride accordingly.

Watch: What are endurance paces? How to get your Tempo & Half Marathon Paces with Coach Jason Fitzgerald

Increase your running pace by gradually increasing the duration of your strides. To do this, try lengthening your strides by two or three steps for each interval run. Additionally, try incorporating some light-intensity runs into your routine to increase overall fitness and endurance.

There are a few things you can do to increase your running pace:
1. Increase Your Endurance

Running at a slower pace will help you build up your endurance, so you can run longer distances at a faster pace.

2. Increase Your Speed

If you're struggling to run at a fast pace, try increasing your speed gradually. Start by running slower, then gradually increase your speed until you reach the desired pace.

3. Run with a Pacer

Having a pacer can help you maintain your running pace while covering more ground in less time. A pacer will give you instructions on how fast to run and when to rest, ensuring that you reach your destination safely and in good time.

4. Practice Running at Different Paces

By running at different speeds and distances, you'll be able to find the perfect running pace for you.

5. Trust Your Body

Pushing your body beyond safe limits will not help you if you get injured. Listen to your body and make sure to include rest in your training routine

Learn about Biomechanical Analysis at StrengthRunning.com

Shape up and Keep Up

When it comes to breaking out of a plateau and increasing your running speed, familiarizing yourself with pacing is key. By varying the duration of your strides, you can easily maintain a comfortable running pace without having to constantly check your watch or alter your running form in any way.

If you would like to improve your pace and running form, check RaceMob Training Plans.