10K Pacing (Beginner)

KM:

Beginner Plan Easy running Steady running Tempo Threshold Intervals Race pace 5km race pace
60:00:00 6:49 - 7:30 6:31 - 6:49 6:11 5:53 5:16 6:00 5:46
57:30:00 6:40 - 7:19 6:23 - 6:45 5:56 5:43 5:08 5:46 5:30
55:00:00 6:31 - 7:08 6:11 - 6:31 5:43 5:30 5:00 5:30 5:19
52:30:00 6:19 - 6:54 6:00 - 6:19 5:27 5:19 4:53 5:16 5:02
50:00:00 6:07 - 6:44 5:50 - 6:07 5:19 5:05 4:41 5:00 4:48

MILES:

Time Easy running Steady running Tempo Threshold Intervals Race pace 5km race pace
60:00:00 11:00 - 12:00 10:30 - 11:00 9:59 9:27 8:30 9:39 9:17
57:30:00 10:45 - 11:45 10:15 - 10:45 9:35 9:10 8:17 9:15 8:54
55:00:00 10:30 - 11:30 10:00 - 10:30 9:11 8:51 8:04 8:51 8:31
52:30:00 10:10 - 11:10 9:40 - 10:10 8:46 8:32 7:50 8:26 8:08
50:00:00 9:50 - 10:50 9:20 - 9:50 8:25 8:12 7:33 8:02 7:45