A good mile rate for a beginner runner is a pace that you can maintain comfortably for each mile of the distance you want to run. The mile rate will vary depending on the distance you plan to run and other factors such as the terrain, your level of fitness and the weather. Your mile rate for a 5K race on a flat course on a cool, calm day will be different than the rate for a 10K race over a hilly course, on a hot, windy day. As you get fitter, your mile rate is likely to improve.
Distance
If you plan to run or race over a range of distances, work out a good mile rate for each distance. The further you run, the slower your mile rate will be. If you completed a 5K run at a pace of 10 minutes for each mile, for example, and felt very tired at the end of the race, you would find it difficult to maintain the same mile rate for a 10K or a half marathon. You must adjust your mile rate in line with the distance. If you try to cover the first few miles of a 10K or half marathon at your 5K mile rate, you would slow considerably later in the race, and you might find it difficult to finish the distance.
Calculation
If you have not covered your planned race distance before, visit a running club website and look at any race results on the site. Look at the finishing times for runners in the second half of the field -- beginners are likely to be there rather than at the front of the field. Work out the mile rate for various finishing times by dividing the race into approximate mile segments such as three miles for a 5K event, six miles for a 10K race or 26 miles for a marathon. A 5K finishing time of between 30 and 35 minutes would be a useful target for a beginner. That means running at a rate of between 10 and 12 minutes per mile, and you can use that as a starting point for your own planned pace.
Trial
Try running at that pace for part of the distance. Work out a measured route by driving in your car for two or three miles and making a note of the mile points. You can also download measured running routes for your local area by visiting a website such as MapMyRUN.com. Run at a pace that feels comfortable, and check your times at each mile point using a watch or a stopwatch if you have one. If you covered each mile comfortably in the target time of 10 to 12 minutes, you now have a basis for planning the mile rate for your first race.
Pace
A stopwatch with GPS capability can give you an even more accurate guide to your mile rate. The device measures the distance you have covered and uses the elapsed time to calculate your average rate per mile. Try running at different speeds to find the mile rate that is most comfortable for a range of distances.
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