Marathon Pacing (Beginner)
KM:
| Beginner Plan | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | HM race pace |
| 3:45 | 5:56 - 6:35 | 5:40 - 5:56 | 5:08 | 5:00 | 4:37 | 5:19 | 5:10 |
| 4:00 | 6:19 - 6:59 | 6:00 - 6:19 | 5:27 | 5:19 | 4:50 | 5:40 | 5:30 |
| 4:15 | 6:31 - 7:08 | 6:11 - 6:31 | 5:46 | 5:34 | 5:02 | 6:04 | 5:53 |
| 4:30 | 6:49 - 7:30 | 6:27 - 6:49 | 6:07 | 5:50 | 5:13 | 6:23 | 6:11 |
MILES:
| Beginner Plan | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | HM race pace |
| 3:45 | 9:35 - 10:35 | 9:05 - 9:35 | 8:13 | 8:02 | 7:24 | 8:34 | 8:17 |
| 4:00 | 10:10 - 11:10 | 9:40 - 10:10 | 8:46 | 8:31 | 7:49 | 9:09 | 8:51 |
| 4:15 | 10:30 - 11:30 | 10:00 - 10:30 | 9:18 | 8:57 | 8:08 | 9:43 | 9:26 |
| 4:30 | 10:55 - 12:00 | 10:20 - 10:55 | 9:51 | 9:22 | 8:26 | 10:17 | 10:00 |