5K Pacing (Intermediate)

KM:

Intermediate Easy running Steady running Tempo Threshold Intervals Race pace 10km race pace
22:00 5:37 - 06:11 5:16 - 5:37 4:46 4:41 4:17 4:23 4:33
22:30 5:43 - 06:23 5:27 - 5:46 4:53 4:46 4:25 4:29 4:39
23:00 5:50 - 06:27 5:34 - 5:50 4:58 4:53 4:29 4:35 4:46
23:30 5:56 - 6:35 5:40 - 5:56 5:05 4:58 4:35 4:41 4:53
24:00:00 6:04 - 6:40 5:46 - 6:04 5:13 5:05 4:41 4:48 4:58
24:30:00 6:11 - 6:49 5:53 - 6:11 5:16 5:10 4:46 4:55 5:05
25:00:00 6:15 - 6:54 5:56 - 6:15 5:25 5:16 4:50 5:00 5:10
25:30:00 6:23 - 6:59 6:04 - 6:23 5:30 5:22 4:53 5:05 5:19
26:00:00 6:23 - 6:59 6:04 - 6:23 5:37 5:27 4:55 - 4:58 5:13 5:25

MILES:

Time Easy running Steady running Tempo Threshold Intervals Race pace 10km race pace
22:00 9:00 - 10:00 8:30 - 9:00 7:40 7:31 6:55 7:04 7:20
22:30 9:15 - 10:15 8:45 - 9:15 7:50 7:41 7:05 7:14 7:30
23:00 9:25 - 10:25 8:55 - 9:25 8:01 7:50 7:13 7:24 7:41
23:30 9:35 - 10:35 9:05 - 9:35 8:11 8:00 7:22 7:33 7:51
24:00:00 9:45 - 10:45 9:15 - 9:45 8:21 8:10 7:31 7:43 8:01
24:30:00 10:00-11:00 9:30 - 10:00 8:31 8:19 7:40 7:53 8:11
25:00:00 10:05-11:05 9:35 - 10:05 8:41 8:28 7:46 8:02 8:21
25:30:00 10:15 - 11:15 9:45 - 10:15 8:51 8:36 7:52 8:12 8:31
26:00:00 10:15 - 11:15 9:45 - 10:15 9:00 8:45 7:55 - 8:00 8:22 8:41