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)||Moderate Tempo (MP - Marathon Pace)||1/2 Marathon Pace -(Tempo)||Critical Velocity - CV||10k||5k||3k||1500||800||400|