Hi, I'm Paula Stephens, and today we're going to talk about how to keep a running pace. Developing the skill of keeping a consistent running pace is one of the best ways that you can achieve your running goals faster. So the first thing you would want to do is determine what your current pace is. So for example, if you go out to a local track or measure the distance of a mile and you run that mile, you find out how long it takes you to run that mile. Let's say it's eleven minutes. So in that eleven minutes that would be your current running pace. Let's say for purposes of keeping a running pace you want to complete a 5K which is about three miles at a ten minute pace. So your goal would be ten minutes, your current pace is eleven. So the way to get from your current pace to your goal pace would be to start to incorporate shorter runs throughout your week and your training plan that you are running closer to your goal pace. So that would be considered interval training. So in that interval you would want to run at or below your goal pace. In this example we would say ten minutes or less and for shorter periods of time and then second to that you would want to incorporate longer runs in your weekly runs that are at your current pace but a longer distance than you are wanting to race at. So using our 5K as the example, you would do shorter interval runs once a week at a ten minute or faster pace using small intervals with a recovery and then you would also include longer runs, say longer than a 5K that are at your current pace. So in that way you are going to close that gap and pretty soon you are going to be able to run that 5K at a ten minute pace instead of your current pace.