FlEastCoastRunners

Training Pace Table

Text Box: Florida East Coast Runners provides you with this table of training paces for various aspects of training. We described each of these types of training in Training Basics, Training for Serious Runners (5K to 15K), and Marathon Training - Intermediate. These paces are based on the work of Dr. Jack Daniels' and many other coaches and researchers over the years. These paces are more accurate than the general rules of thumb given in the text, though the rules of thumb are close. For example the rule of thumb for intervals was 10 seconds per mile faster than 5K race pace. While this is very close in the middle of the table, it is too fast on the extreme low end of the table and too slow on the high end (but only by a few seconds). Use these paces for your training with the training schedules provided in the articles on our web page and start running PRs! 5K Race Easy Steady Tempo Intervals Repeats VDOT Current 5K Time 5K Race Pace Per Mile Easy Pace Per Mile (Or Slower) Steady Pace Per Mile Pace Per Mile Pace Per Mile Max Distance (5 Min Max) 400M Time Training Paces 30:40 9:52 12:00 10:42 10:17 9:32 800M 2:15 30 29:05 9:22 11:23 10:12 9:47 9:03 800M 2:08 32 27:39 8:54 10:50 9:44 9:19 8:37 800M 2:02 34 26:22 8:29 10:20 9:19 8:54 8:14 1000M 1:56 36 25:12 8:07 9:53 8:57 8:32 7:53 1000M 1:51 38 24:08 7:46 9:29 8:36 8:11 7:33 1000M 1:46 40 23:09 7:27 9:06 8:17 7:52 7:15 1000M 1:42 42 22:15 7:10 8:45 8:00 7:35 6:59 1000M 1:38 44 21:25 6:54 8:28 7:44 7:19 6:44 1200M 1:34 46 20:39 6:39 8:11 7:29 7:04 6:30 1200M 1:31 48 19:57 6:25 7:56 7:15 6:50 6:17 1200M 1:28 50 19:17 6:12 7:42 7:02 6:37 6:05 1200M 1:25 52 18:40 6:00 7:28 6:50 6:25 5:54 1200M 1:22 54 18:05 5:49 7:16 6:39 6:14 5:44 1400M 1:20 56 17:33 5:39 7:04 6:29 6:04 5:34 1400M 1:17 58 17:03 5:29 6:53 6:19 5:54 5:25 1400M 1:15 60 16:34 5:20 6:43 6:10 5:45 5:16 1400M 1:13 62 16:07 5:11 6:33 6:01 5:36 5:08 1400M 1:11 64 15:42 5:03 6:24 5:53 5:28 5:00 1600M 1:09 66 15:18 4:55 6:16 5:45 5:20 4:53 1600M 1:07 68 14:55 4:48 6:07 5:38 5:13 4:46 1600M 1:06 70 14:33 4:41 5:59 5:31 5:06 4:40 1600M 1:04 72 14:13 4:35 5:52 5:25 5:00 4:34 1600M 1:03 74 13:54 4:28 5:45 5:18 4:53 4:28 1600M 1:01 76 13:35 4:22 5:39 5:12 4:47 4:22 1600M 1:00 78 13:18 4:17 5:32 5:07 4:42 4:17 1600M 0:59 80 13:01 4:11 5:26 5:01 4:36 4:12 1600M 0:57 82 In order to use the table, find your current 5K race time at the left. Follow that row to get your pace for each type of training listed. Definitions of paces: Easy - Pace for recovery (easy) days and most of your long runs. The pace shown is the fastest you can run on your easy days. Steady - This is approximately your best-case marathon pace. Typically, most runners will be between this and easy pace for a marathon, depending on their level of training. This is a pace you can speed up to on your harder days if you feel up to it. Tempo - Right at the threshold of aerobic to anaerobic transition. Run at this speed or slightly slower for up to 30 minutes to push that limit downward. Intervals - Max VO2 pace - The right pace to hold for 3 to 5 minute intervals for the best improvement to your Max VO2. This is also pretty close to 2 mile race pace. Repeats - Fast running for short distances to improve efficiency, utilizing a long recovery. Use these paces for your training with the training schedules provided in the articles on our web page and start running PRs!

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