How to calculate average running speed

Written by mark kennan
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How to calculate average running speed
Average speed helps quantify your workout. (Beach runner image by Evgeny Berdjansky from

When running, one way to measure your performance is your average speed. You can use the average speed to find how well you ran during different runs. However, you must take into consideration the terrain you are covering; most people run faster over a flat course than through hilly terrain. To find your average running speed, you need to know the distance you covered and the time it took you. Most of the time, speed is measured in miles per hour.

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Things you need

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  • Stopwatch

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  1. 1

    Keep track of the amount of time you spend running with a stopwatch or other clock.

  2. 2

    Figure the distance you ran. If you are running around a standard 400-meter track, each lap is approximately 0.25 miles. If you are running on your own, you can use an online mileage tracker to find the distance you covered (see Resources).

  3. 3

    Divide the number miles covered by the time elapsed to find the average running speed. For example, if you covered nine miles in 1 1/2 hours, you would divide 9 by 1.5 to find your average speed to be 6 miles per hour.

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