10K Pacing (Advanced)

KM:

 

Advanced Easy running Steady running Tempo Threshold Intervals Race pace 5km race pace
35:00:00 4:21 - 4:48 4:02 - 4:21 3:42 3:38 3:21 3:29 3:22
36:00:00 4:31 - 4:58 4:12 - 4:31 3:48 3:44 3:26 3:35 3:28
37:00:00 4:37 - 5:05 4:17 - 4:37 3:54 3:49 3:29 3:42 3:34
38:00:00 4:43 - 5:10 4:25 - 4:43 4:00 3:55 3:37 3:48 3:40
39:00:00 4:50 - 5:22 4:31 - 4:50 4:07 4:02 3:42 3:54 3:46
40:00:00 4:58 - 5:30 4:39 - 4:58 4:12 4:07 3:48 4:00 3:51

 

MILES:

Advanced Easy running Steady running Tempo Threshold Intervals Race pace 5km race pace
35:00:00 7:00 - 7:45 6:30 - 7:00 5:57 5:50 5:22 5:37 5:25
36:00:00 7:15 - 8:00 6:45 - 7:15 6:07 6:00 5:31 5:47 5:35
37:00:00 7:25 - 8:10 6:55 - 7:25 6:17 6:09 5:40 5:57 5:44
38:00:00 7:35 - 8:20 7:05 - 7:35 6:26 6:19 5:49 6:06 5:53
39:00:00 7:45 - 8:35 7:15 - 7:45 6:36 6:28 5:57 6:16 6:03
40:00:00 8:00 - 8:50 7:30 - 8:00 6:46 6:38 6:06 6:26 6:12