What's your average mile pace?

What are your goals? If you are content and happy, then slow and steady is fine. If you are wanting to set goals for time or increase your calorie burn, then I would change things up with intervals or speed work. When I started, I was also at 11 and was perfectly happy. I just decided I wanted to keep up with my running group a little better and started setting goals for doing so. Don't let anyone else tell you it's too slow. Like I have seen written many times "You are still lapping all those on the couch "

What are your goals? If you are content and happy, then slow and steady is fine. If you are wanting to set goals for time or increase your calorie burn, then I would change things up with intervals or speed work. When I started, I was also at 11 and was perfectly happy. I just decided I wanted to keep up with my running group a little better and started setting goals for doing so. Don't let anyone else tell you it's too slow. Like I have seen written many times "You are still lapping all those on the couch "

I agree with ValerieMomof2. It's about YOUR comfort level. Don't even worry if you're slower than other runners. I ran my first half marathon in 2:06 which was a 9:36 pace. During the entire race, I was completely stressed out because I was so focused on finishing fast, non-stop with no breaks. And I remember I was zooming past people, annoyed because (in my mind) "they were slow and in my way." LOL If you like to challenge yourself and set goals, that's one thing. But when it becomes stressful and not enjoyable, your whole run changes.

The times on my next four half marathons range from anywhere from 10:30 to 11:45. It really depends on how I feel that day. Like If the weather is really hot (like 80 degrees), I'll run slower, stop at every water station, and talk walk breaks. I no longer put the pressure myself. I just know, I want to get a half done around 2:30 at the very latest. And now, running races is fun and more relaxed.

BTW - running for an hour at 11 minute pace is a good distance! Have you considered doing a 10K, 12K or a half?

11 to 13 depending on the distance. One particularly difficult 10.5 miler I averaged 14. I'm slow but so what? I'm out there and burning a boatload of calories.

12 when I am just going for a regular jog and just under 10 when I have to run for work PT tests. I train more before my tests and get faster. I think speed comes with time. My goal is 8 minute mile.

You want slow. Stick with the pace that's comfortable while you build a base of endurance. Once you have your endurance, then you can focus on paring down your pace with speed intervals, tempo runs, etc. But if you're a beginner, don't worry about speed at all- getting the endurance first is the important part for building a successful running program. Speed will also naturally improve as you become a stronger runner.

My last Army PT test (we run 2 miles) my total was 14:41...

so about a 7:21 mile pace.

I don't know if I could have kept it up for a 5k distance, maybe. I haven't timed since then, I'm sure I'm a little slower now.

edit: I ran with the slow group. 15:10 was failing for my age group. We had a couple guys in the company run near 11 flat. That's pretty damn fast!

she can run for an hour. How much more endurance should she build? Pick up the pace as you can. Not for nothing, but 11 minute miles isn't that slow. Not at all.

Ohhh, I missed that. My bad.

OP If you can run for an hour, and you want to go faster, you can start incorporating some longer intervals. I apologize for missing that point in your post. If you want to keep that length, what I would do is one long run a week, probably on the weekend, at a comfortable pace for you (whatever that is- the long run pace isn't important), and then at least one tempo run ~5k, and then maybe consider using an interval program like C25K during the week, but instead of run/walk do it at like a 5.0/6.0 pace to start (12 min mile/10 min mile). That will help you build your speed.

But, 11 mpm is a perfectly fine pace. You're doing great!

I am between 11.5 and 12. Depends on my distance and where I am running. I try not to worry what others think about me being a "slow" runner as I feel like it is better than not running at all.

I am not a fast runner....I have very short legs and despite me running "all out" I will never see a 7/8 minute mile........I look at it as whats good for me.......as long as my heart rate is up and Im hauling *kitten* then I just go with it;)

11 would be great! I am more like12 to 13,

It is all about what you want. I think it is great that you can run for an hour straight. I can only run for about 72 min's in the mornings I work, so I run at a faster pace. I find by doing this, I am able to run longer at a slower pace when I have more time.

You can improve your speed by running fartleks. Just remember to keep from doing too much, too soon, & too hard or you may end up sitting for a few months while you heal. Changing up your running routine keeps things from going stale and adds different challenges.

A Fartlek (swedish for “speed play”) is simply sprinting and jogging off and on during a run. For example, a normal fartlek workout be a 40-60 minute training run. However, instead of keeping the same pace through the whole workout you sprint, then jog, then sprint again whenever you feel like it. You can customize fartleks to how you feel. If you feel sluggish, limit the number of sprints you do, and take more time to recover. If you feel great, run the sprints hard, and sprint again maybe when you don’t feel totally recovered.

One good way to run this workout is to pick out objects ahead of you, like a telephone pole and sprint from that pole to the next and then jog. One reason that fartleks are so popular is that it is so flexible.

http://runners-resource.com/fartlek

Best Fartlek Workouts

http://www.runnersworld.com/race-training/lost-art-fartlek

When I used to run, I would be really self-consious because, well, I guess I'm a pretty slow runner. I ran once at the tracks on campus, but one girl pointed out that she could practically speed walk and be doing the same thing. I average an 11 minute pace. I know I'm slow, but I'm able to run for a long time without stopping (an hour...is that considered long for you runners??). Is slow and steady okay? Or should I speed things up?

First of all, you're doing really well to do an hour of 11 minute miles. But if you CAN speed things up, why not try it? See what you can do! You burn more calories going faster. And running faster gets easier as you drop the weight.