Learning to pace is perhaps the most challenging aspect of running. The best way to learn how to pace is to practice.
Mark a loop in your running area with your car or bike. Then predict what your time will be and head out the door and run or walk it. Keep track of the total time it takes to finish and see how close you are to your predicted time.
If you are within one minute, go out and celebrate; however, if you are one minute or more off, it's time to keep practicing and fine-tuning your skills.
Another fun way to learn to pace is to mark off half-mile or mile increments on this same path or head to a track and practice learning how each pace feels.
If you feel like getting into running toys, there are a number of cool speed-distance monitors and apps on the market that will give you your speed and distance instantaneously while you run. A speed distance monitor is a watch that shows you speed, distance, time and even calories on the run. It is a great way to learn your pace and the ultimate running toy.
Build a Strong Foundation
Include total-body strength-training exercises 2-3 times per week for 1-3 sets to build strength in your musculature, tendons and joints. Developing strength supports your body as you run mile after mile. It will also improve efficiency and form while decreasing the risk of developing an overuse injury.
Avoid comparing yourself to your buddy... there will forever be faster and slower runners.
Mix up your routine; run one day and strength train or cross-train the next. Variety works a lot more muscle groups and keeps your workouts fresh and motivating. Alternating a run day with a cross-training day also allows your body time to adapt and recover from each run.
Find Your Style, Love Your Style
In many ways, running is like shopping for jeans. We all have different strengths, speeds and styles. There is no one running style that fits everyone. You may run faster than your friend or she may cruise by you.
Avoid comparing yourself to your buddy because there will forever be faster and slower runners. Some people progress and adapt faster while others (like me) take longer to improve.
Speed is relative, and it is a good measure of your success. Most likely, someone is looking at you and wishing they could be running too. Focus on your running career and where your footsteps are taking you. Like jeans, we all have a pair that fits our style.