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 |
