PACE CHART

Use the chart below to help determine your paces for the Tempo Runs and Interval sessions
  • Begin all of your runs and interval sessions at paces slightly slower than intended so that you can practice pacing yourself and being patient with your training.  
  • The end goal with all of the training is to be able to finish faster than you started
PACE CHART
TIME GOAL 1:30:00 1:45:00 2:00:00 2:15:00 2:30:00
INTERVALS 5K PACE 6:15 7:15 8:15 9:15 10:20
INTERVALS 10K PACE 6:30 7:30 8:40 9:40 10:50
INTERVALS HM PACE 6:52 8:00 9:10 10:20 11:30
LONG / EASY RUNS 8:10 / 7:40 9:20 / 8:45 10:40 / 10:00 12:00 / 11:15 13:00 / 12:30