Table For Training Paces

Building Endurance

The following is a guide. The longer runs of 60min + are calculated from an athletes current 5km time and should be at an effort of between 65% and 75% of the athletes current 5km pace. ( so says Podiumrunner.com )  The paces in the table fall between 70% and 72%. Checking the training paces of past world record holders such as Steve Ovett, Steve Cram, Haile Gebrselassie’s and Eliud Kipchoge their long runs fall between 70% and 72%.

CURRENT

TIME

FOR

PACE

800m

A

PACE

Mile

B

PACE

3km

C

PACE

5km

D

PACE/KM

TEMPO

E

LONG RUNS

 

60min

75min

90min

 

5km

 

10km

Number of Reps & Distance

DISTANCE TO COVER

10x

300m

10 x 400

8 x 800

6 x 1000

TEMPO

72%

 <       >

70%

28:53

60

1:45

2:03

4:22

5:46

6:00

7.5km

9.4km

11km

28:30

59

1:43

2:01

4:18

5:41

5:54

7.6

9.5

11.25

28:00

58

1:41

1:59

4:14

5:36

7:48

7.72

9.7

11.5

27:30

57

1:39

1:57

4:10

5:30

5:42

7.85

9.8

11.9

27:00

56

1:37

1:55

4:06

5:24

5:36

8.15km

10km

12.2km

26:30

55

1:35

1:53

4:02

5:18

5:30

8.23

10.4

12.5

26:00

54

1:33

1:51

3:57

5:12

5:24

8.31

11.2

13

25:30

53

1:31

1:49

3:51

5:06

5:18

8.47

11.4

13.3

25:00

52

1:28

1:47

3:46

5:00

5:12

8.64km

11.6km

13.2km

24:30

51

1:26

1:45

3:41

4:54

5:06

8.73

11.8

13.3

24:04

50

1:23

1:43

3:36

4:48

5:00

8.82

12

13.4

23:30

49

1:21

1:41

3:32

4:42

4:54

9.2

12.3

13.7

23.00

48

1:19

1:39

3:28

4:36

4:48

9.4km

12.6km

14.km

22:35

47

1:16

1:37

3:24

4:31

4:42

9.57

12.9

14.4

22:10

46

1:14

1:34

3:18

4:25

4:36

9.78

13.1

14.7

21:40

45

1:11

1:32

3:14

4:19

4:30

10

13.4

15

21:11

44

1:09

1:30

3:10

4:13

4:24

10.2km

13.7km

15.3km

20:42

43

1:08

1:28

3:06

4:08

4:18

10.4

14

15.7

20:13

42

1:04

1:26

3:01

4:02

4:12

10.6

14.3

16

19:44

41

1:02

1:24

2:57

3:56

4:06

10.8

14.6

16.3

19:15

40

59.6

1:22

2:53

3:51

4:00

11.16km

15km

17.3km

18:47

39

57.2

1:20

2:48

3:45

3:54

11.5

15.2

18.

18:18

38

54.8

1:18

2:44

3:39

3:48

11.8

15.5

18.7

17:59

37

52.4

1:16

2:41

3:33

3:42

12.2

15.7

19.3

17:20

36

50

1:14

2:36

3:28

3:36

13.5km

16km

20km

16:55

35

48

1:12

2:32

3:21

3:30

13.7

16.7

20.6

16:22

34

47

1:10

2:28

3:14

3:24

13.9

17.5

21.3

15:45

33

46

1:08

2:24

3:08

3:18

14.

18.3

22

15:24

32

44

1:06

2:20

3:02

3:12

14.5km

19km

22.6km

14:56

31

43

1:04

2:16

2:55

3:06

14.9

19.8

23.2

14:27

30

42

1:02

2:12

2:49

3:00

15.3

20.5

23.8

13:57

29

40

60

2:08

2:43

2:54

15.9

21.5

24.5

13:29

28

39

58

2:04

2:36

2:48

16.6km

22.5km

25km

12:45

27

38

56

2:00

2:30

2:42

17.3

23.5

26