5K Pacing (Beginner)
KM:
| Beginner Plan | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 10km race pace |
| 26:00:00 | 06:23 - 06:59 | 06:04 - 06:23 | 5:37 | 5:27 | 4:55 - 4:58 | 5:13 | 5:25 |
| 26:30:00 | 06:31 - 07:08 | 06:15 - 06:31 | 5:43 | 5:30 - 5:34 | 4:58 - 5:02 | 5:19 | 5:30 |
| 27:00:00 | 06:35 - 07:15 | 06:19 - 06:35 | 5:50 | 5:37 - 5:40 | 5:05 | 5:25 | 5:37 |
| 27:30:00 | 06:40 - 07:19 | 06:23 - 06:40 | 5:53 | 5:40 - 5:43 | 5:08 | 5:30 | 5:43 |
| 28:00:00 | 06:44 - 07:22 | 06:27 - 06:44 | 6:00 | 5:46 | 5:10 | 5:37 | 5:50 |
| 28:30:00 | 06:49 - 07:25 | 06:29 - 06:49 | 6:07 - 6:11 | 5:50 | 5:13 | 5:43 | 5:56 |
| 29:00:00 | 06:50 - 07:30 | 06:31 - 06:51 | 6:15 | 5:53 | 5:16 | 5:50 | 6:00 |
| 29:30:00 | 06:54 - 07:35 | 06:35 - 06:54 | 6:19 | 5:56 | 5:19 | 5:53 | 6:07 |
| 30:00:00 | 06:59 - 07:41 | 06:40 - 06:59 | 6:27 | 6:04 | 5:25 | 6:00 | 6:15 |
MILES:
|
Beginner Plan
|
Easy running
|
Steady running
|
Tempo
|
Threshold
|
Intervals
|
Race pace
|
10km race pace
|
|
26:00:00
|
10:15 - 11:15
|
9:45 - 10:15
|
9:00
|
8:45
|
7:55 - 8:00
|
8:22
|
8:41
|
|
26:30:00
|
10:30 - 11:30
|
10:00 - 10:30
|
9:10
|
8:50 - 8:55
|
8:00 - 8:05
|
8:31
|
8:51
|
|
27:00:00
|
10:40 - 11:40
|
10:10 - 10:40
|
9:20
|
9:00 - 9:05
|
8:10
|
8:41
|
9:01
|
|
27:30:00
|
10:45 - 11:45
|
10:15 - 10:45
|
9:30
|
9:05 - 9:10
|
8:15
|
8:51
|
9:11
|
|
28:00:00
|
10:50 - 11:50
|
10:20 - 10:50
|
9:40
|
9:15
|
8:20
|
9:00
|
9:21
|
|
28:30:00
|
10:55 - 11:55
|
10:25 - 10:55
|
9:50 - 9:55
|
9:22
|
8:25
|
9:10
|
9:32
|
|
29:00:00
|
11:00 - 12:05
|
10:30 - 11:00
|
10:02
|
9:29
|
8:30
|
9:20
|
9:42
|
|
29:30:00
|
11:10 - 12:15
|
10:40 - 11:10
|
10:12
|
9:37
|
8:35
|
9:29
|
9:52
|
|
30:00:00
|
11:15 - 12:20
|
10:45 - 11:15
|
10:22
|
9:44
|
8:41
|
9:39
|
10:02
|