It is always difficult, especially as a beginner runner, to know what pace you should be running at. Daily runs should always be done at an easy pace, where you can continue a conversation without gasping for breath. If you are running with a partner, you should be able to speak in full sentences and not just short ‘yes’ or ‘no’ answers. For new runners, a conversational pace may mean continuing doing a run/walk combination. So for now, don’t worry about your speed, if you are still able to converse you are running at your right speed!
Some benefits of running at a conversational pace are…
More efficient running
Helps muscles learn to burn fat more efficiently
Learn to breath better while running
Once you build your fitness level and gain more experience as a runner, you may want to start doing a faster run once a week. However, you must remember that even experienced runners don’t push themselves to fast or too hard on every run. Do an easy paced run at least every other day to give your body a chance to recover and avoid injury.