Workout Pace Chart

All times below assume that the “Current Fitness” 5,000m/10,000m marks were run on a track and is a recent performance. These training paces (per 400m) also assume that you are performing the workout on a track. If you take your workout to the roads, dirt or grass please add 1 second/400 to the road times, 2 seconds/400 to dirt and 3 seconds/400 on grass.  

Also, adjust your paces to account for varying terrain (ie hills, bumpy footing, windy conditions, etc), use your best judgment. It is important to err on the slow side of the target paces listed for your current fitness level; it is far better for you to be working out a bit too slow than too fast. This will let your body adapt on it’s own timeline leading to a much lower chance of injury or long term fatigue.  

Moreover, do not compete with yourself by attempting to run each successive workout on the same course in subsequent sessions faster until you have a very good reason to revise your workout paces – the best reason being a recent race result. Let’s re-emphasize this point. Set your workout paces on actual race performances and not what you think you should run. Your body will tell you when it’s ready to workout faster by showing it in a race.  

Be patient and think long term - let the fitness come to you.

Current Fitness Recovery (Easy) Maintenance Light Tempo
(80% Run)
Mod Tempo
(MP-26.2 Pace)
Tempo
(13.1 Pace)
Critical Velocity
(12k Pace)
10k 5k 3k 1500 800 400
13:30/28:30 89+ 85 81 76 72 70 68 65 61 58 54 50
14:00/29:00 91+ 87 83 79 75 72 70 67 64 60 56 52
14:30/30:30 93+ 89 85 81 77 75 73 70 66 62 58 54
15:00/31:30 96+ 92 88 84 80 78 76 72 68 64 60 56
15:30/32:30 98+ 94 90 86 82 80 78 74 70 66 62 58
16:00/33:30 100+ 96 92 88 84 82 80 76 72 68 64 60
16:30/34:00 102+ 98 94 90 86 84 82 78 74 70 66 62
17:00/36:00 111+ 106 101 96 91 88 86 81 76 71 67 63
17:30/37:00 114+ 109 104 99 94 91 89 84 79 74 69 64
18:00/38:00 116+ 111 106 101 96 94 91 86 81 76 71 66
18:30/39:00 119+ 114 109 104 99 97 94 89 84 79 74 69
19:00/40:00 121+ 116 111 106 101 99 96 91 86 81 76 71
19:30/41:00 123+ 118 113 108 103 101 98 93 88 83 78 73
20:00/42:00 126+ 121 116 111 106 103 101 96 91 86 81 76