The chart below will help you find the right training pace for each of the runs described in the article in Runners Word (Oct, 2002):

 

Long run - Add 5 minutes per run till your long run is appropriate for your goals. Minimum of 60 minutes, 120 for a marathon.

Recovery run - helps recover from the long run.

Tempo run - hard but smooth and controlled.

Speed - builds aerobic capacity and increases leg turnover.

 

Start by locating your current 5-K pace or time in the columns on the left.  Then read across to find your best training paces.  If your 5-K time falls between the times shown, you can still estimate your correct training times with ease.  If you don’t know your 5-K race time, look to the “Recovery Runs” column, and select the pace that matches your easy-run pace.

Your 5-K Race Pace

Your 5-K Race Time

Long

Runs

Recovery

Runs

Tempo

Runs

Speed

400/200

5:00

15:32

7:00 – 8:00

6:30 – 7:30

5:35

65 / 31

5:20

16:34

7:20 – 8:20

6:50 – 7:20

5:55

70 / 33

5:40

17:36

7:40 – 8:40

7:10 – 7:40

6:15

75 / 36

6:00

18:38

8:00 – 9:00

7:30 – 8:00

6:35

80 / 38

6:20

19:40

8:20 – 9:20

7:50 – 8:20

6:55

85 / 41

6:40

20:42

8:40 – 9:40

8:10 – 8:40

7:15

90 / 43

7:00

21:44

9:00 – 10:00

8:30 – 9:00

7:35

95 / 46

7:20

22:46

9:20 – 10:20

8:50 – 9:20

7:55

100 / 48

7:40

23:48

9:40 – 10:40

9:10 – 9:40

8:15

105 / 51

8:00

24:50

10:00 – 11:00

9:30 – 10:00

8:35

110 / 53

8:20

25:52

10:20 – 11:20

9:50 – 10:50

8:55

115 / 56

8:40

26:54

10:40 – 11:40

10:10 – 10:40

9:15

120 / 58

9:00

27:56

11:00 – 12:00

10:30 – 11:00

9:35

125 / 61

9:20

28:58

11:20 – 12:20

10:50 – 11:20

9:55

130 / 63

9:40

30:00

11:40 – 12:40

11:10 – 11:40

10:15

135 / 66

10:00

31:02

12:00 – 13:00

11:30 – 12:00

10:35

140 / 68

10:20

32:04

12:20 – 13:20

11:50 – 12:20

10:55

145 / 71

10:40

33:06

12:40 – 13:40

12:10 – 12:40

11:15

150 / 73

11:00

34:08

13:00 – 14:00

12:30 – 13:00

11:35

155 / 76

11:20

35:10

13:20 – 14:20

12:50 – 13:20

11:55

160 / 78

11:40

36:12

13:40 – 14:40

13:10 – 13:40

12:15

165 / 81

12:00

37:14

14:00 – 15:00

13:30 – 14:00

12:35

170 / 83