Is Running 2 Miles in 20 Minutes Considered a Good Pace?

Evaluating if Running 2 Miles in 20 Minutes is Considered Good

For many novice runners, finishing 2 miles in 20 minutes sounds like a solid pace. But is it truly a "good" time compared to average running speeds? Or is there room for improvement? Evaluating your performance level can be tricky.

Putting Beginner Run Times in Context

First, it helps to understand typical pace ranges for various groups of runners. A beginning runner with limited experience can expect mile times in the 10 to 15 minute range. Intermediate runners generally fall between 8 to 12 minutes per mile. More advanced runners and racers hit paces mainly between 6 to 9 minutes per mile.

So at 2 miles in 20 minutes, you're keeping a 10 minute per mile pace. That lands squarely in the range of a novice runner within their first year or two of training. Assuming you recently started running consistently, this represents a perfectly normal and respectable beginner time.

Evaluating Your Individual Fitness Level

However, running paces are also closely tied to your current fitness level. A very athletic beginner can break into the intermediate paces within just a few months. While a totally deconditioned new runner may take over a year to comfortably hit 10 minute miles.

Your cardio health, muscle conditioning, metabolism efficiency, joint flexibility, and other attributes all play major roles. Don't get too hung up on comparing your numbers to averages as an isolated metric.

Tracking Your Own Running Progress

The most reliable way to evaluate if your 2 mile in 20 minute pace is "good" is to track your own rate of progress. Within a few months of consistent running, you should notice gradual improvements to your endurance and speed.

As long as each week or month shows you're moving toward faster times, you're on the right path. Even shaving just 30 to 60 seconds off your miles over a month is fantastic progression for newer runners.

Tips for Safely Getting Faster as a Beginner Runner

While your beginner running pace is perfectly fine, it's normal to crave steady improvements. Here are some tips to help you safely work toward faster miles:

1. Follow the 10% Rule

Only increase your total weekly mileage by about 10% at a time. This respects your body's rate of physiological adaptation to running volume, reducing injury risk.

2. Build Your Aerobic Base

80% of your runs should be at an easy-moderate pace where you can carry a conversation. Prioritize logging higher volume over speed to expand your aerobic capacity.

3. Include Speed Workouts

Add a weekly speed session like tempo runs or intervals once you build an adequate base. These workouts help directly develop your faster running biomechanics.

4. Incorporate Hill Training

Hill sprints and hilly courses helpyou build strength and power. This allows you to run faster times on flat terrain. But limit super steep inclines when first starting out.

5. Stay Strong in the Gym

Compound lower body strength training exercises will help address any muscle imbalances or weaknesses limiting your acceleration.

Determining if You Have Reached Your Speed Limit

Almost all beginners can get faster with consistent, smart training. But there may come a point where your pace plateaus despite your best efforts. If you've religiously trained for over a year with minimal improvements, you may be close to maxing out your personal speed range relative to your genetics and physiology.

Common Speed Limiting Factors

Some of the key issues that make finding another gear difficult include:

• Advanced age
• Excess body weight
• Shorter stride length
• Muscular weaknesses
• Joint stiffness or arthritis
• Respiratory limitations
• Cardiovascular disease

Certain unmodifiable factors like your age, bone structure, disease history play definitive roles here. You may need to adjust your expectations if you bump up against your body's concrete performance boundaries despite hard training.

Seeking Help from a Coach

However, trouble accelerating past a 10 minute per mile pace warrants a complete evaluation first. Have an experienced running coach analyze your training regimen, running gait, areas for biomechanical improvement, and other fine details.

They can often pinpoint subtle form flaws or programming tweaks overlooked by the average runner. Refining your technique and workouts to maximize efficiency helps eliminate speed limiting factors within your control.

Staying Injury-Free at Your Pace is Key

Rather than obsessing solely over your pace times, the top priority is avoiding injury. Pushing progress too aggressively while neglecting rest and recovery often backfires. Patience allows your body to adapt properly so you can avoid interruptions that sabotage consistency.

Maintaining the highest running volume you can handle without pain or severe fatigue is ultimately the smartest strategy. So keep diligently training at those 10 minute miles first and foremost. Over time the speed will gradually come if your body cooperates.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.