Please see our New Levels Coaching RPE Scale which helps runners of all abilities to understand the effort levels they can train at. We always encourage runners to have a variety of intensity within their training plan, but rather than focus on ‘pace’ and ‘splits’ our recommended way of training, is always to feel. A simple RPE (rate of perceived exertion) chart can help with this. Pacing takes practice and we recommend runners give it time, so they can get used to running to feel.