Training Paces

How To Use The Grid

Find your time from a reacent 10k, if you fall between two times select the quicker option. Then read accross the row to see the time that you should be taking for each distance.

Current 10k time	Easy Pace	Tempo Pace			Interval
	Mile	400m	1000m	Mile	400m	1000m	1200m	mile
63:46	12:16	02:33	06:24	10:18	02:22	-	-	-
60:26	11:41	02:26	06:05	09:47	02:14	-	-	-
57:26	11:09	02:19	05:48	09:20	02:08	-	-	-
54:44	10:40	02:13	05:33	08:55	02:02	05:07	-	-
52:17	10:14	02:07	05:19	08:33	01:56	04:54	-	-
50:03	09:50	02:02	05:06	08:12	01:52	04:42	-	-
49:01	09:28	01:57	04:54	07:52	01:51	04:36	-	-
48:01	09:07	01:53	04:43	07:33	01:48	04:31	-	-
47:04	08:58	01:51	04:38	07:25	01:46	04:26	-	-
46:09	08:48	01:49	04:33	07:17	01:44	04:21	-	-
45:16	08:39	01:47	04:29	07:10	01:42	04:16	-	-
44:25	08:31	01:45	04:24	07:02	01:40	04:12	05:00	-
43:36	08:22	01:43	04:20	06:55	98	04:07	04:54	-
42:50	08:14	01:42	04:15	06:51	96	04:03	04:49	-
42:04	08:07	01:40	04:11	06:44	95	03:59	04:45	-
41:21	07:59	98	04:07	06:38	93	03:55	04:41	-
40:39	07:52	97	04:04	06:32	92	03:51	04:36	-
39:59	07:45	95	04:00	06:26	91	03:48	04:33	-
39:20	07:38	94	03:56	06:20	90	03:44	04:29	-
38:42	07:31	93	03:53	06:15	98	03:41	04:25	-
38:06	07:25	91	03:50	06:09	87	03:37	04:21	-
37:31	07:19	90	03:45	06:04	86	03:34	04:18	-
36:57	07:13	89	03:43	05:59	85	03:31	04:15	-
36:24	07:07	88	03:40	05:54	83	03:28	04:10	-
35:52	07:01	86	03:37	05:50	82	03:25	04:07	-
35:22	06:56	85	03:34	05:45	81	03:23	04:03	-
34:52	06:50	84	03:32	05:41	80	03:20	04:00	-
34:23	06:45	83	03:29	05:36	79	03:17	03:57	-
33:55	06:40	82	03:26	05:32	78	03:15	03:54	-
33:28	06:35	81	03:24	05:28	77	03:12	03:51	-
33:01	06:30	80	03:21	05:24	76	03:10	03:48	-
32:35	06:26	79	03:19	05:20	75	03:08	03:45	05:00
32:11	06:21	78	03:16	05:16	74	03:05	03:42	04:57
31:46	06:17	77	03:14	05:13	73	03:03	03:39	04:53