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RUNNERS LAB

Running Cadence Reference

Typical cadence ranges by running pace zone.

Last reviewed 28 August 2026

Typical running cadence (steps per minute) by pace zone.

RUNNERS LAB

Running cadence reference

Typical cadence (steps per minute) ranges by running pace zone.

Running cadence reference by pace zone.

ZonePace /kmCadence (SPM)
Easy jog7:00–8:00160–170
Steady run6:00–7:00170–175
Tempo5:00–6:00175–180
Threshold4:30–5:00180–185
Intervals4:00–4:30185–190
Sprint< 4:00190+

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Method

All values use exact arithmetic from standard running distance and pace formulas.

Race pace charts assume even pacing throughout the distance.

Full methodology →

Limits

Reference tables only — use the related calculator for custom inputs.

Heart rate zone examples use estimated max HR unless you know your own.

FAQ

Can I use this running cadence reference in my blog or coaching materials?

Yes. This chart is free to use in articles, training plans, and educational content. Please credit RunnersLab.app.

Can I download this chart as an image?

Yes. Use Download PNG for web and Google Images, Download Pinterest PNG for vertical sharing, or Download PDF for printing.