They ' ve certainly got the Statsi bit down pat . <| sep |> Yes . Two ways to do this , barring tech Conversation Pace run at an effort level that allows you to speak in whole sentences smalltalk , reciting a poem , speak in whole sentences without gasping for air . Forever Pace run at a pace that feels like you could keep going forever . With a GPS watch , or a route with distance markers and a stopwatch , you can also run by pace , relative to a recent race result . If you ' ve run a marathon , you could use something like marathon pace plus 030100 minkm , e . g . , a 330 marathon ~ 500 km would put your easy pace at 530600 km . If you only have shorter distances to go by , something like Daniels ' VDOT calculator works well . This is to be taken with a huge grain of salt however , because factors like weather , elevation , ground conditions , wind , etc . , can heavily skew the effort pace relationship . For example , when I run on sand into the wind , I can easily add 100 km to my pace and still end up with a harder effort than I would have on asphalt without wind . In the end , the best method is to develop a good feel for your paces , and go with that .