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WEEK 1
WEEK 1
WEEK 2
WEEK 2
Week 3
Week 3
Week 4
Week 4
Week 5
Week 5
Week 6
Week 6
Week 7
Week 7
Week 8
Week 8
Week 9
Week 9
Week 10
Week 10
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 |