5km, 10km & Half Marathon Training Programs (Page 4 of 4) in pdf

5km, 10km & Half Marathon Training Programs Page 4

5Km, 10Km & Half Marathon Training Programs

Training paces

We get lots of questions about pacing; “If I want to finish in__#_ time, how do I do that?” Well

here’s a quick calculation for 5km, 10km and half marathon. We have included tempo pace and

long run pace in our charts. Remember, when you are training, the long run day isn’t at race pace,

its long slow distance to maximize the endurance part of the training. If you have more questions,

send us an email!

5Km

Finishing time

Minute per Km

Tempo pace

Long run pace

25:00

5:16ish

6:19-7:07

30:00

6:15

7:28-8:22

40:00

8:11

9:38-10:43

45:00

8:11

9:38-10:43

10Km

Finishing time

Minute per Km

Tempo pace

Long run pace

45:00

4:30

4:36ish

5:32-6:15

55:00

5:30

5:34

6:39-7:29

1:05:00

6:30

6:15

7:44-8:40

1:15:00

7:30

7:25

8:47-9:48

21.1Km

Finishing time

Minute per Km

Tempo pace

Long run pace

1:50:00

5:13

5:03

6:03-6:50

2:00:00

5:41

5:29

6:34-7:23

2:20:00

6:10

5:54

7:33-8:28

2:30:00

7:07

6:46

8:02-8:59

Page 4

5km, 10km & Half Marathon Training Programs Page 4

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