Training Paces : home


5K 3 Mile 3200 1600 VDOT vVO2 vVO2 Race P. Race P. Base (left) Tempo Tempo Tempo Tempo Tempo Tempo Tempo Tempo Tempo
Time Time Time Time
Mile 1k 5k Mile 5k 1K Long (right) 20 min 25 min 30 min 35 min 40 min 45 min 50 min 55 min 60 min
14:00 13:28 8:37 4:02 75.4 4:25 2:45 4:30 2:48 5:54 - 6:41 4:54 4:58 5:01 5:02 5:04 5:05 5:07 5:09 5:10
14:10 13:39 8:44 4:05 74.3 4:28 2:47 4:34 2:50 5:58 - 6:46 4:57 5:01 5:04 5:06 5:07 5:09 5:10 5:12 5:14
14:20 13:47 8:50 4:08 73.4 4:31 2:48 4:37 2:52 6:02 - 6:50 5:01 5:04 5:07 5:09 5:11 5:12 5:14 5:15 5:17
14:30 13:57 8:56 4:10 72.4 4:34 2:50 4:40 2:54 6:06 - 6:55 5:04 5:08 5:11 5:12 5:14 5:16 5:17 5:19 5:21
14:40 14:07 9:03 4:14 71.4 4:37 2:52 4:43 2:56 6:10 - 6:59 5:08 5:11 5:14 5:16 5:18 5:19 5:21 5:23 5:24
14:50 14:17 9:09 4:16 70.5 4:40 2:54 4:46 2:58 6:14 - 7:04 5:11 5:14 5:18 5:19 5:21 5:23 5:24 5:26 5:28
15:00 14:26 9:15 4:19 69.6 4:43 2:56 4:50 3:00 6:18 - 7:08 5:14 5:18 5:21 5:22 5:24 5:26 5:28 5:29 5:31
15:10 14:36 9:21 4:22 68.7 4:46 2:58 4:53 3:02 6:22 - 7:13 5:17 5:21 5:24 5:26 5:28 5:29 5:31 5:33 5:35
15:20 14:45 9:27 4:25 67.8 4:47 2:58 4:56 3:04 6:26 - 7:17 5:21 5:25 5:28 5:29 5:31 5:33 5:35 5:36 5:38
15:30 14:55 9:34 4:28 67.0 4:51 3:01 4:59 3:06 6:30 - 7:22 5:24 5:28 5:31 5:33 5:35 5:36 5:38 5:40 5:42
15:40 15:04 9:40 4:31 66.2 4:54 3:03 5:03 3:08 6:34 - 7:26 5:27 5:31 5:34 5:36 5:38 5:39 5:41 5:43 5:45
15:50 15:14 9:50 4:34 65.4 4:57 3:05 5:06 3:10 6:38 - 7:31 5:30 5:34 5:38 5:39 5:41 5:43 5:45 5:46 5:48
16:00 15:24 9:53 4:37 64.6 5:00 3:06 5:09 3:12 6:42 - 7:35 5:34 5:38 5:41 5:43 5:45 5:46 5:48 5:50 5:52
16:10 15:34 9:59 4:40 63.8 5:03 3:08 5:12 3:14 6:46 - 7:40 5:37 5:41 5:44 5:46 5:48 5:50 5:52 5:53 5:56
16:20 15:43 10:05 4:43 63.1 5:06 3:10 5:15 3:16 6:50 - 7:44 5:40 5:44 5:48 5:49 5:51 5:53 5:55 5:57 5:59
16:30 15:53 10:12 4:46 62.3 5:09 3:12 5:19 3:18 6:54 - 7:48 5:44 5:48 5:51 5:53 5:55 5:57 5:58 6:00 6:03
16:40 16:03 10:18 4:49 61.6 5:12 3:14 5:22 3:20 6:58 - 7:53 5:47 5:51 5:54 5:56 5:58 6:00 6:02 6:04 6:06
16:50 16:12 10:24 4:52 60.9 5:15 3:16 5:25 3:22 7:02 - 7:57 5:50 5:54 5:58 5:59 6:02 6:03 6:05 6:07 6:09
5K 3-Mi 3200 1600 VDOT VO2-M VO2-1k Race P. Race P. Base -- Long T-20 T-25 T-30 35 40 45 50 55 60
17:00 16:22 10:31 4:55 60.2 5:18 3:18 5:28 3:24 7:06 - 8:02 5:53 5:58 6:01 6:03 6:05 6:07 6:09 6:11 6:13
17:10 16:32 10:37 4:58 59.5 5:21 3:19 5:32 3:26 7:10 - 8:06 5:57 6:01 6:05 6:06 6:08 6:10 6:12 6:14 6:16
17:20 16:41 10:43 5:00 58.8 5:24 3:21 5:35 3:28 7:14 - 8:11 6:00 6:05 6:08 6:10 6:12 6:14 6:16 6:18 6:20
17:30 16:51 10:50 5:04 58.2 5:27 3:23 5:38 3:30 7:18 - 8:15 6:03 6:08 6:11 6:13 6:15 6:17 6:19 6:21 6:23
17:40 17:02 10:57 5:07 57.6 5:30 3:25 5:41 3:32 7:22 - 8:20 6:06 6:11 6:14 6:16 6:18 6:20 6:22 6:24 6:26
17:50 17:10 11:02 5:09 56.9 5:33 3:27 5:44 3:34 7:26 - 8:24 6:10 6:14 6:18 6:20 6:22 6:24 6:26 6:28 6:30
18:00 17:21 11:09 5:13 56.3 5:35 3:28 5:48 3:36 7:29 - 8:28 6:13 6:18 6:21 6:23 6:25 6:27 6:29 6:31 6:34
18:10 17:30 11:16 5:16 55.7 5:38 3:30 5:51 3:38 7:33 - 8:32 6:16 6:21 6:25 6:27 6:29 6:31 6:33 6:35 6:37
18:20 17:40 11:22 5:17 55.1 5:41 3:32 5:54 3:40 7:37 - 8:37 6:20 6:24 6:28 6:30 6:32 6:34 6:36 6:38 6:41
18:30 17:49 11:28 5:22 54.6 5:44 3:34 5:57 3:42 7:41 - 8:41 6:23 6:27 6:31 6:33 6:35 6:37 6:39 6:41 6:44
18:40 17:59 11:35 5:25 54.0 5:47 3:36 6:00 3:44 7:45 - 8:46 6:26 6:31 6:35 6:36 6:39 6:41 6:43 6:45 6:47
18:50 18:09 11:41 5:28 53.4 5:51 3:38 6:04 3:46 7:49 - 8:50 6:30 6:34 6:38 6:40 6:42 6:44 6:46 6:49 6:51
19:00 18:18 11:47 5:31 52.9 5:53 3:39 6:07 3:48 7:53 - 8:54 6:33 6:37 6:41 6:43 6:46 6:47 6:49 6:52 6:54
19:10 18:29 11:54 5:34 52.3 5:56 3:41 6:10 3:50 7:57 - 8:59 6:36 6:41 6:45 6:47 6:49 6:51 6:53 6:55 6:58
19:20 18:38 12:01 5:37 51.8 5:59 3:43 6:13 3:52 8:01 - 9:03 6:39 6:44 6:48 6:50 6:53 6:54 6:56 6:59 7:01
19:30 18:48 12:07 5:40 51.3 6:02 3:45 6:17 3:54 8:05 - 9:07 6:42 6:47 6:51 6:53 6:56 6:58 7:00 7:02 7:05
19:40 18:57 12:13 5:43 50.8 6:05 3:47 6:20 3:56 8:09 - 9:12 6:46 6:51 6:55 6:57 6:59 7:01 7:03 7:05 7:08
19:50 19:07 12:19 5:46 50.3 6:08 3:49 6:23 3:58 8:12 - 9:16 6:49 6:54 6:58 7:00 7:02 7:05 7:07 7:09 7:11
20:00 19:17 12:26 5:49 49.8 6:11 3:51 6:26 4:00 8:16 - 9:20 6:52 6:57 7:01 7:03 7:06 7:08 7:10 7:12 7:15
20:10 19:27 12:33 5:52 49.3 6:14 3:52 6:29 4:02 8:20 - 9:24 6:56 7:01 7:05 7:07 7:09 7:11 7:14 7:16 7:19
20:20 19:35 12:38 5:55 48.9 6:17 3:54 6:33 4:04 8:24 - 9:29 6:58 7:03 7:08 7:10 7:12 7:14 7:16 7:19 7:21
20:30 19:46 12:45 5:58 48.4 6:20 3:56 6:36 4:06 8:28 - 9:33 7:02 7:07 7:11 7:13 7:16 7:18 7:20 7:22 7:25
20:40 19:56 12:52 6:02 47.9 6:23 3:58 6:39 4:08 8:32 - 9:37 7:06 7:11 7:15 7:17 7:20 7:22 7:24 7:26 7:29
20:50 20:05 12:58 6:04 47.5 6:26 4:00 6:42 4:10 8:35 - 9:42 7:08 7:14 7:18 7:20 7:23 7:25 7:27 7:29 7:32
5K 3-Mi 3200 1600 VDOT VO2-M VO2-1k Race P. Race P. Base -- Long T-20 T-25 T-30 35 40 45 50 55 60
21:00 20:16 13:05 6:08 47.0 6:29 4:02 6:46 4:12 8:39 - 9:46 7:12 7:17 7:22 7:24 7:26 7:29 7:31 7:33 7:36
21:10 20:25 13:11 6:11 46.6 6:32 4:04 6:49 4:14 8:43 - 9:50 7:15 7:20 7:25 7:27 7:29 7:32 7:34 7:36 7:39
21:20 20:34 13:17 6:14 46.2 6:35 4:05 6:52 4:16 8:47 - 9:55 7:18 7:23 7:28 7:30 7:33 7:35 7:37 7:39 7:42
21:30 20:43 13:23 6:17 45.8 6:37 4:07 6:55 4:18 8:51 - 9:59 7:21 7:27 7:31 7:33 7:36 7:38 7:40 7:43 7:46
21:40 20:55 13:30 6:20 45.3 6:40 4:09 6:58 4:20 8:55 - 10:03 7:25 7:31 7:35 7:37 7:40 7:42 7:44 7:47 7:50
21:50 21:02 13:35 6:23 44.9 6:43 4:10 7:02 4:22 8:59 - 10:07 7:28 7:34 7:38 7:41 7:43 7:45 7:48 7:50 7:53
22:00 21:14 13:43 6:26 44.5 6:46 4:12 7:05 4:24 9:02 - 10:11 7:32 7:37 7:42 7:44 7:47 7:49 7:51 7:54 7:56
22:10 21:24 13:50 6:30 44.1 6:49 4:14 7:08 4:26 9:06 - 10:16 7:35 7:40 7:45 7:47 7:50 7:52 7:55 7:57 8:00
22:20 21:31 13:55 6:32 43.8 6:52 4:16 7:11 4:28 9:10 - 10:20 7:37 7:43 7:48 7:50 7:53 7:55 7:57 8:00 8:03
22:30 21:42 14:01 6:35 43.4 6:55 4:18 7:15 4:30 9:14 - 10:24 7:41 7:46 7:51 7:53 7:56 7:58 8:01 8:03 8:06
22:40 21:52 14:08 6:38 43.0 6:58 4:20 7:18 4:32 9:17 - 10:28 7:44 7:50 7:55 7:57 8:00 8:02 8:04 8:07 8:10
22:50 22:02 14:15 6:42 42.6 7:01 4:22 7:21 4:34 9:21 - 10:33 7:48 7:53 7:58 8:00 8:03 8:06 8:08 8:11 8:14
23:00 22:10 14:20 6:44 42.3 7:04 4:23 7:24 4:36 9:25 - 10:37 7:51 7:56 8:01 8:03 8:06 8:08 8:11 8:13 8:16
23:10 22:21 14:27 6:48 41.9 7::07 4:25 7:27 4:38 9:29 - 10:41 7:54 8:00 8:05 8:07 8:10 8:12 8:15 8:17 8:20
23:20 22:29 14:33 6:50 41.6 7:10 4:27 7:31 4:40 9:33 - 10:45 7:57 8:03 8:07 8:10 8:13 8:15 8:17 8:20 8:23
23:30 22:41 14:40 6:54 41.2 7:13 4:29 7:34 4:42 9:36 - 10:50 8:01 8:06 8:11 8:14 8:16 8:19 8:21 8:24 8:27
23:40 22:49 14:46 6:57 40.9 7:16 4:31 7:37 4:44 9:40 - 10:54 8:03 8:09 8:14 8:16 8:19 8:22 8:24 8:27 8:30
23:50 23:00 14:53 7:00 40.5 7:19 4:33 7:40 4:46 9:44 - 10:58 8:07 8:13 8:18 8:20 8:23 8:26 8:28 8:31 8:34
24:00 23:09 14:59 7:03 40.2 7:22 4:35 7:43 4:48 9:48 - 11:02 8:10 8:16 8:21 8:23 8:26 8:29 8:31 8:34 8:37
24:10 23:18 15:05 7:06 39.9 7:24 4:36 7:47 4:50 9:51 - 11:06 8:13 8:19 8:24 8:26 8:29 8:32 8:34 8:37 8:40
24:20 23:27 15:11 7:09 39.6 7:27 4:38 7:50 4:52 9:55 - 11:11 8:16 8:22 8:27 8:29 8:32 8:35 8:37 8:40 8:43
24:30 23:39 15:19 7:13 39.2 7:30 4:40 7:53 4:54 9:59 - 11:15 8:20 8:26 8:31 8:34 8:37 8:39 8:42 8:44 8:48
24:40 23:48 15:25 7:16 38.9 7:33 4:41 7:56 4:56 10:03 - 11:19 8:23 8:29 8:34 8:37 8:40 8:42 8:45 8:48 8:51
24:50 23:58 15:31 7:19 38.6 7:36 4:43 8:00 4:58 10:07 - 11:23 8:26 8:32 8:37 8:40 8:43 8:46 8:48 8:51 8:54
25:00 24:07 15:37 7:22 38.3 7:39 4:45 8:03 5:00 10:10 - 11:27 8:30 8:36 8:41 8:43 8:46 8:49 8:51 8:54 8:58
25:10 24:17 15:44 7:25 38.0 7:42 4:47 8:06 5:02 10:14 - 11:31 8:33 8:39 8:44 8:47 8:50 8:52 8:55 8:58 9:01
25:20 24:27 15:50 7:28 37.7 7:45 4:49 8:09 5:04 10:18 - 11:36 8:36 8:42 8:47 8:50 8:53 8:56 8:58 9:01 9:04
5K 3-Mi 3200 1600 VDOT VO2-M VO2-1k Race P. Race P. Base -- Long T-20 T-25 T-30 35 40 45 50 55 60
25:30 24:37 15:57 7:31 37.4 7:48 4:51 8:12 5:06 10:22 - 11:40 8:39 8:46 8:51 8:53 8:56 8:59 9:02 9:05 9:08
25:40 24:47 16:03 7:35 37.1 7:51 4:53 8:16 5:08 10:25 - 11:44 8:43 8:49 8:54 8:57 9:00 9:02 9:05 9:08 9:11
25:50 24:53 16:08 7:37 36.9 7:54 4:55 8:19 5:10 10:29 - 11:48 8:46 8:52 8:58 9:00 9:03 9:06 9:09 9:12 9:15
26:00 25:04 16:14 7:40 36.6 7:57 4:56 8:22 5:12 10:33 - 11:52 8:48 8:55 9:00 9:03 9:06 9:08 9:11 9:14 9:17
26:10 25:14 16:21 7:43 36.3 8:00 4:58 8:25 5:14 10:36 - 11:56 8:52 8:58 9:03 9:06 9:09 9:12 9:15 9:18 9:21
26:20 25:25 16:28 7:47 36.0 8:03 5:00 8:29 5:16 10:40 - 12:00 8:55 9:02 9:07 9:10 9:13 9:16 9:18 9:21 9:25
26:30 25:35 16:35 7:50 35.7 8:05 5:01 8:32 5:18 10:44 - 12:04 8:59 9:05 9:11 9:13 9:17 9:19 9:22 9:25 9:29
26:40 25:43 16:40 7:53 35.5 8:08 5:03 8:35 5:20 10:48 - 12:09 9:01 9:08 9:13 9:16 9:19 9:22 9:25 9:28 9:31
26:50 25:54 16:47 7:56 35.2 8:11 5:05 8:38 5:22 10:51 - 12:13 9:05 9:11 9:17 9:20 9:23 9:26 9:28 9:31 9:35
27:00 26:01 16:52 7:59 35.0 8:14 5:07 8:41 5:24 10:55 - 12:17 9:07 9:14 9:19 9:22 9:25 9:28 9:31 9:34 9:37
27:10 26:12 17:00 8:02 34.7 8:17 5:09 8:45 5:26 10:59 - 12:21 9:11 9:18 9:23 9:26 9:29 9:32 9:35 9:38 9:41