# New runner advice!

**URL:** <https://forums.zwift.com/t/new-runner-advice/574265>\
**Category:** Running\
**Created:** [January 24, 2022, 10:53pm UTC](https://forums.zwift.com/t/new-runner-advice/574265 "2022-01-24T22:53:02Z")\
**Posts on this page:** 5\
**Page:** 1

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**Author:** ![Catherine\_Gray](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/catherine_gray/32/456276_2.png) [@Catherine\_Gray](https://forums.zwift.com/u/Catherine_Gray)\
**Post date:** [January 24, 2022, 10:53pm UTC](https://forums.zwift.com/t/new-runner-advice/574265/1 "2022-01-24T22:53:02Z")

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I’m new to Zwift and downloaded a running training plan.  
In the plan it gives you distances at a set pace to run at - is there a way I can adjust the paces to suit my ability or can I can tell it what my 5k pace is and it automatically adjusts what pace it asks ?

Thanks

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**Author:** ![Erwin\_Baumgartner](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/erwin_baumgartner/32/410320_2.png) [@Erwin\_Baumgartner](https://forums.zwift.com/u/Erwin_Baumgartner)\
**Post date:** [January 25, 2022, 5:52am UTC](https://forums.zwift.com/t/new-runner-advice/574265/2 "2022-01-25T05:52:02Z")

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You can chance your running speed in your profile in the menu

 ![Unbenannt-1](https://global.discourse-cdn.com/gozwift/original/4X/e/7/5/e750dabeb15d9df5669debe6ee80d66da5009e30.jpeg)

Aloha and run on!!

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**Author:** ![Christo\_Bekker](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/christo_bekker/32/540375_2.png) [@Christo\_Bekker](https://forums.zwift.com/u/Christo_Bekker)\
**Post date:** [January 25, 2022, 9:02am UTC](https://forums.zwift.com/t/new-runner-advice/574265/3 "2022-01-25T09:02:15Z")

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There’s the manual way above, or you can just go for an initial 5k run and it will automatically set some paces from that run as a starting point. From there, as you improve your times, it is updated.

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**Author:** ![\_JamesA\_ZSUNR](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/_jamesa_zsunr/32/47767_2.png) [@\_JamesA\_ZSUNR](https://forums.zwift.com/u/_JamesA_ZSUNR)\
**Post date:** [January 25, 2022, 11:16am UTC](https://forums.zwift.com/t/new-runner-advice/574265/4 "2022-01-25T11:16:28Z")

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I think (but I could be wrong) that training paces are based on your 10k time. So I’d start by putting in a plausible number for that.

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**Author:** ![Andy\_Dockers](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/andy_dockers/32/468131_2.png) [@Andy\_Dockers](https://forums.zwift.com/u/Andy_Dockers)\
**Post date:** [January 25, 2022, 5:05pm UTC](https://forums.zwift.com/t/new-runner-advice/574265/5 "2022-01-25T17:05:52Z")

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There is also the option to adjust in the workout screen. The bias can be adjusted + - 10% depending on if you’re having a good or bad day. This will reset to 0% next time you run.