# Running pace & cadence guides

> Practical guides to running pace and cadence: hold an even pace, stop going out too fast, run negative splits, pace any race, run by feel, and fix GPS distance.

Everything we know about holding a pace, written plainly. Work out your number with the tools, then learn how to hold it.

## Hold a pace

- [How to run a steady pace](https://steadypace.ca/guides/how-to-run-a-steady-pace): Four things that keep you on an even pace through hills, fatigue, and a fast first mile.
- [Stop going out too fast](https://steadypace.ca/guides/stop-going-out-too-fast): The most common way runners blow a race, and how to catch the surge in your first strides.
- [Negative splits](https://steadypace.ca/guides/negative-splits): Why the second half should be your fastest, and how to hold back early enough to run it.
- [Run by feel](https://steadypace.ca/guides/run-by-feel): Pace on effort, eyes off the screen, and learn what a pace feels like by ear.
- [How fast should easy runs be?](https://steadypace.ca/guides/easy-run-pace): Most runners run easy days too hard. How slow easy is, and how to hold yourself there.
- [Zone 2 by feel](https://steadypace.ca/guides/zone-2-running-by-feel): Stay easy without a chest strap. Why it is hard, and how a pace tone keeps you honest.

## Race pacing

- [How to pace a 5K](https://steadypace.ca/guides/how-to-pace-a-5k): Run it even, hold goal pace, finish with something left. Includes a 5K pace chart.
- [How to pace a 10K](https://steadypace.ca/guides/how-to-pace-a-10k): Don't race the first 2K like a 5K. Even pacing, with a 10K pace chart.
- [How to pace a half marathon](https://steadypace.ca/guides/how-to-pace-a-half-marathon): Respect the first 10 miles. Sub-2:00 and every other target, with a chart.
- [How to pace a marathon](https://steadypace.ca/guides/how-to-pace-a-marathon): The 10-10-10 method, so the early miles never cost you the wall.

## Hear your pace

- [Running cadence](https://steadypace.ca/guides/running-cadence): Your ideal steps per minute, why 180 is not a law, and a metronome to raise it.
- [Audio pace alerts](https://steadypace.ca/audio-pace-alerts): Spoken pace, threshold beeps, or a continuous tone. How each feels to run with.
- [Apple Watch and Garmin pace alerts](https://steadypace.ca/guides/watch-pace-alerts): How to set them up, and why a tone tells you more than a buzz.
- [Why is my distance wrong?](https://steadypace.ca/guides/gps-running-accuracy): Why GPS watches disagree, and how good filtering makes distance accurate.

## Free tools

- [Pace calculator](https://steadypace.ca/pace-calculator): Turn a goal time into the pace and splits to hold, or a pace into a finish time.
- [Pace charts](https://steadypace.ca/pace-chart): Every common pace in min/km and min/mile, with 5K, 10K, half, and marathon times.
- [Race time predictor](https://steadypace.ca/race-time-predictor): Enter one recent race, see what you can run at every other distance.
- [Treadmill converter](https://steadypace.ca/treadmill-pace-calculator): Treadmill speed to pace, and the incline that matches the road.

## Standards and goals

- [Pace benchmarks](https://steadypace.ca/pace-benchmarks): What pace is a world record, a Boston qualifier, or an army fitness test?
- [Goal pace pages](https://steadypace.ca/pace-chart): The exact pace, splits, and equivalents for every popular goal, from a sub-30 5K to a sub-3 marathon.

## Compare and travel

### Steady Pace vs other apps and watches

- [vs Strava](https://steadypace.ca/blog/steady-pace-vs-strava)
- [vs Garmin Connect](https://steadypace.ca/blog/steady-pace-vs-garmin-connect)
- [vs the Apple Watch](https://steadypace.ca/blog/steady-pace-vs-apple-watch)
- [vs a running watch](https://steadypace.ca/blog/steady-pace-vs-running-watch)
- [vs Nike Run Club](https://steadypace.ca/blog/steady-pace-vs-nike-run-club)
- [vs Runkeeper](https://steadypace.ca/blog/steady-pace-vs-runkeeper)
- [vs Runna](https://steadypace.ca/blog/steady-pace-vs-runna)
- [vs a metronome app](https://steadypace.ca/blog/steady-pace-vs-metronome)

### Running in specific conditions

- [Airplane mode](https://steadypace.ca/blog/running-app-for-airplane-mode)
- [Traveling abroad](https://steadypace.ca/blog/running-app-for-traveling-abroad)
- [Blind and low-vision runners](https://steadypace.ca/blog/running-app-for-blind-and-low-vision-runners)

The hard part of pacing is holding your number once you know it. [Steady Pace](https://apps.apple.com/app/steady-pace/id6773682525) holds it for you by ear, with a tone that rises when you slow and falls when you speed up.


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Source: https://steadypace.ca/guides
App Store: https://apps.apple.com/app/steady-pace/id6773682525