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