What Pace Should You Run At? (Noob to Freak)

UPDATE: I originally included the higher end of what I’ve seen for untrained runners and added the ‘+’ and disclaimers, thinking it would help inspire people. But I see now that for many, it had the opposite effect—which was never my intention!

To clarify: These pace ranges are best suited for men between 15-50 years old, but as stated in the video, it’s always individual. Age, genetics, weight and training history all play a huge role in running pace.

That said, all running paces are valid—whether you’re running a 4-minute or 10-minute kilometer, just getting out there and running is a win. Keep going, and enjoy the process!

✅ FREE 7-Week Training Program to Run Faster with Less Effort: https://nicklasrossner.com/freetraining

If you’re new to my channel, my name is Nicklas Røssner. I’m a performance specialist, physiotherapist, and former national team triathlete. For over 20 years, I’ve dedicated my life to reverse-engineering world-class performance—not just for myself but also for the athletes I’ve coached and mentored along the way. Given this is a YT channel, and anyone can claim anything, I’ll give you some stuff you can google to verify below.

How I got here…

11 yrs old: Started competing in cycling, discovering my love for endurance sports.
15 yrs old: Became a Team Denmark-certified athlete and raced for the youth national team.
19 yrs old: Hit rock bottom. Burned out and quit cycling, thinking I’d never return to elite sports.
20 yrs old: My dad asked me to compete in a 24-hour cycling race with just five days' notice. I accepted, and it reignited my fire. I joined a local triathlon club with a single goal: to become an Olympian.
22 yrs old: Made it onto the national triathlon team, traveling the world and competing at the highest level.
24 yrs old: Won the AG European Championships in Sprint Triathlon (Geneva) while earning my Bachelor’s in Sports Science. Became head coach for my local triathlon youth club and started studying physiotherapy to understand sports injuries better.
25 yrs old: Founded my own company specializing in talent development and running form analysis. I wanted to use my knowledge to help others achieve top performances while funding my career.
26 yrs old: Won my second AG European Championship in Sprint Triathlon (Düsseldorf).
27 yrs old: Finished 5th at the Elite World Championships (Aquathlon) and 9th at the Elite World Championships (Duathlon). Joined the national Olympic training squad for Tokyo 2020 and became a certified physiotherapist.
28 yrs old: Became a sports physiotherapist and worked as a physiotherapist for a professional football club.
30 yrs old: After 5 national championship titles and a decade as a top-level triathlete I became a dad and retired from professional triathlon.
31 yrs old: Quit my job as a physiotherapist and became a full-time elite performance coach for up-and-coming talents and professional athletes. My first athlete I've been training for 5+ yrs became a World Champion.
32 yrs old: Launched this YouTube channel to make world-class performance principles accessible to everyone.
33 yrs old: Celebrated my first athlete qualifying for the Olympics.

Today: I’m working with world-class athletes, sports organizations, and some of the largest entities in Danish elite sports, including Team Denmark. My main job is to quantify and distill world-class performance into principles that create the best talent environments in the world.

To all of you seeking more. Every setback is a lesson, every victory a step forward.

The tougher the enemy, the greater the victory.

You either conquer the fight or become stronger for the next one. Both mean you win.

Keep fighting. May your willpower hit harder than your fears.

Never back down,

Nicklas

Running Pace Calculator: https://vdoto2.com/calculator/

Disclaimers: Nicklas Røssner is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use this information strictly at your own risk. Nicklas Røssner will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video included but not limited to economic loss, ilness, injury or death.

Тэги:

#how_to_run #marathon #what_pace_should_you_run_at #what_pace_should_I_run_at #what_pace_should_you_run #what_pace_should_I_run #what_is_the_best_running_pace

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