How Fast Should I Run on Fast Days

by Confused Runner

When I run on fast days I never know how fast I should start the run.
I like to run an even pace but find the first mile sometimes to be hard. So should I go slower the first mile? And if so how much? And when should I pick up the pace?

Confused Runner from California

Answer by Dominique:

Hi there,
Thanks for your excellent running training question.

I definitely recommend doing a proper warm up before starting your faster paced training. You can do this by doing some easy pace running for about 5-10 minutes. This will help your legs to warm up and will not only make it easier to do your faster running, but it will also greatly reduce the risk of injuries.

A warm up will already help a lot. An extra little thing you can do, and what I do quite often, are some short strides at the end of the warm up. These are short runs of 50-100 metres in which you run quickly initially, using a quick leg turnover and slow down towards the end. That usually gets me really ready for faster running.

As to how fast your faster paced running should be, I refer to my running training section in which you will find articles about interval running, tempo running, fartlek etc.

I hope this helps.
Best of luck.
Kind regards,

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Daniels Running Formula Book Review - The Running Training Book You Have Got to Have

    If I had to recommend you to get one running book only, then it would have to be Daniels Running Formula by running coach Jack Daniels.

    Read more

  2. One Month Left to Train for a Half Marathon

    Hello, I'm running a half marathon in one month. I recently got sick with bronchitis and couldn't run for 3 weeks. I was only up to 5 miles at that

    Read more

  3. Marathon Running Tips for Beginners: Your Journey to 26.2 Miles

    This page will guide you through some essential marathon running tips for beginners, ensuring that your marathon journey is safe, enjoyable, and successful.

    Read more

  4. The Most Important Beginner Running Tips - All You Need To Know When You Start Running

    The most important beginner running tips. All you need to know before you put on those running shoes.

    Read more

  5. Nine Marathon Training Tips - The Marathon Guide That Will Help You Succeed

    Planning to run a marathon? Then you'd better get some marathon training tips. Read this marathon guide because running a marathon is not a walk in the park...

    Read more