The Speed of Chat: How to Pace Your Runs the Right Way

“I’m not fast enough.”
I hear this all the time. But fast enough for what?

Somewhere along the way, many of us picked up the idea that running is only valid if it’s done fast. Maybe it’s school PE lessons, maybe it’s Strava, maybe it’s the passer-by who shouts “run faster!” at you in the park. Whatever the source, it sticks.

The truth? Not every run should be fast. In fact, most of them shouldn’t be. Learning how each type of run should feel is the key to getting fitter, faster, and—most importantly—enjoying running.

How Should Each Run Feel?

Easy Run
Pace: The “speed of chat.”
Effort: About 6/10.
You should be able to hold a full conversation. This is where you build aerobic fitness without trashing your body.

Steady Run
Pace: Still conversational, but more controlled.
Effort: About 7/10.
The backbone of many training plans. You’re working, but not pushing too hard.

Threshold Run
Pace: Controlled discomfort.
Effort: About 8/10.
You can only manage 3–4 words at a time. These runs improve efficiency and teach your body to handle effort without falling apart.

Intervals
Pace: 5k–10k race effort.
Effort: 9/10.
Short, sharp sessions. No chatting here! These are the speed builders—but only if you’re rested enough to do them well.

Long Run
Pace: Steady, no pressure.
Effort: About 7/10, relaxed enough to chat with friends.
The backbone of endurance training, from 5k to marathon. They build stamina and confidence.

Recovery Run
Pace: Very easy.
Effort: About 6/10 or lower.
Short, relaxed, and mainly for enjoyment. They help clear fatigue and get you moving again after harder sessions.

Rest
Yes, it counts. If you’re constantly tired, inventing excuses not to run, or feeling niggles creep in, your body may be asking for a rest day. Take it.

Hills
Short, focused bursts of strength training for your legs. Tough while you’re on them, but hugely effective for building resilience.

Run on Feel, Not Fear

If you’re a beginner, running at “speed of chat” should be your starting point. Walk/run intervals still follow the same principle: you should be able to hold a conversation.

If you’re experienced, resist the temptation to push every run. Not every session has to be Instagram-worthy. Progress comes from a mix: easy days easy, hard days hard.

Remember—your watch, Strava, or the voice in your head doesn’t get to decide the right pace. Your body does.

Want to go deeper? Read The 8 Types of Runs to see how these runs fit into a full training plan.