PACE CHART
Use the pace guides below when determining your pace for the various workouts within the levels of coaching
| GOAL TIME | 35:30 | 38:00 | 42:00 | 45:00 | 48:30 | 51:30 | 54:00 | 56:30 | 59:30 | 63:00 |
|---|---|---|---|---|---|---|---|---|---|---|
| Easy Runs | 7:30 to 7:00 | 8:10 to 7:35 | 8:50 to 8:15 | 9:30 to 8:50 | 10:10 to 9:30 | 10:50 to 10:10 | 11:35 to 10:50 | 12:00 to 11:20 | 12:50 to 12:00 | 13:30 to 12:50 |
| Aerobic Runs | 7:00 to 6:40 | 7:35 to 7:15 | 8:10 to 7:50 | 8:50 to 8:30 | 9:30 to 9:05 | 10:05 to 9:45 | 10:45 to 10:20 | 11:20 to 10:55 | 12:00 to 11:30 | 12:40 to 12:10 |
| Half Marathon Pace Runs/ Intervals | 6:10 to 5:50 | 6:45 to 6:30 | 7:15 to 7:00 | 7:50 to 7:30 | 8:25 to 8:05 | 9:00 to 8:35 | 9:30 to 9:05 | 10:00 to 9:40 | 10:40 to 10:10 | 11:10 to 10:40 |
| 10K Pace Intervals | 5:50 to 5:40 | 6:25 to 6:10 | 6:55 to 6:40 | 7:30 to 7:10 | 8:00 to 7:40 | 8:30 to 8:10 | 9:00 to 8:40 | 9:35 to 9:15 | 10:00 to 9:40 | 10:35 to 10:15 |
| 5K Pace Intervals | 5:35 to 5:25 | 6:05 to 5:55 | 6:30 to 6:20 | 7:00 to 6:50 | 7:30 to 7:20 | 8:00 to 7:50 | 8:30 to 8:20 | 9:00 to 8:50 | 9:30 to 9:20 | 10:00 to 9:50 |