The average running pace per mile for men and women in a marathon is 9:03 and 10:21, respectively, according to data collected from the running tracking app Strava in 2015. Repetition can help build endurance, but improving your running pace requires commitment and a variation in training exercises.
For starters, focus on perfecting a good running form. The proper running technique involves relaxing your upper body and striking the ground with the middle of your foot landing directly underneath your hip. From there, mix in interval, tempo, and hill training to work on your tempo and pace.
Interval training involves alternating between running at a high-intensity pace and jogging for the same amount of time. For tempo training, focus on running at a faster pace than your target goal time for several minutes until you can comfortably complete 10 or 15 uninterrupted minutes at this pace. Running at tempo pace up a hill and jogging back down can also help.
Other ways to improve your pace include maintaining a healthy diet and lifestyle, warming up appropriately, stretching daily, jumping rope, and strengthening your core.
