Pace Chart 5k PDF
Pace Chart This pace chart was developed with training in mind. If you want to run 800 meter intervals at your 5K goal pace, locate your goal pace in the 5000m column and follow the row to the left to the 800m column.
5K Test Run Pace Predictor for Half Marathon . Doing a 5K test run will help you determine what pace you should be training at for your long runs, and inform
Race Pace Chart Page 1 Mile Pace 5K 5 Miles 10K 13.1 Miles Marathon 26.219 MM:SS HH:MM:SS HH:MM:SS HH:MM:SS HH:MM:SS HH:MM:SS 04:00 00:12:26 00:20:00 00:24:51 00:52:24 01:44:53
Mile Pace 1K Mile 1 2K 3K Mile 2 4K Mile 3 5K 6K Mile 4 7K 8K Mile 5 9K Mile 6 10K ... Title: pace chart formatted.xls Author: Kauffold Created Date: 5/6/2006 6:44:00 PM
Workout Pace Chart 5k Time I Pace (Interval Pace) R Pace (Repeat Pace) T Pace (Tempo) 800m 1200m 200m 400m 1600m/Mile (per 400m)
view the charts below to determine what your pace must be to achieve your goal pace chart - 1 5-9 minute mile mile time 5k 10k 15k 20k 13.1mi. 25k 30k mara.
Marathon Pace Chart 5k 10k 16.1k 21.1k 32.2k 42.2k PACE 3.1M 6.2M 10M 13.1M 20M 26.2M ... Title: Marathon Pace Chart Author: Kim Schanz Created Date: 9/4/2012 5:18:52 PM
page of 2 www.runningtrainingplan.com ©Running Training Plan mile/h km/h min/mile min/km 400m 5k 10k 1/2 mara mara 4.00 6.44 15.00 9.19 3.44 46.35 1.33.10 3.16.38 6.33.17
LADDER: 1600M, 1200M, 800M, 400M . 5K Race Time . 1600M at 10k Pace
Race/Workout Pace Predictor Chart compiled by Mark Lorenzoni 2 MILES 5K 10K 10 MILES HALF 25:30 (12:45/mile) ~12:55/mile ~13:10/mile ~13:30/mile 13:45
However, the chart is accurate for most people. In other words, use it with discretion. ... You can take your pace and look at what this pace for a 5K equates to for your target race. In helping you choose a more appropriate pace team given your ability, ...
5k 16:10 16:03 15:56 15:49 15:42 15:35 15:28 15:22 15:15 15:08 15:01 14:54 14:47 10k 33:35 33 ... WORKOUT PACE CHART: 200 (800m) 46 45.5 45 44.5 44 44 43.5 43 42.5 42 41.5 41 40.5 300 (800m) 69 68.5 67.5 67 66.5 65.5 65 64.5 63.5 63 62 61.5 61 400 (800m) 92 91 90 ...
Track Workouts Pace Chart –by David Brennan for Tuesday Night Track – Tulsa Running Club * Note 5k-15k paces are predicted race performances for those distances all other times are adjusted for multiple repetitions on the track.
10-12 x 300m@ 5k Pace, 5-6 x 600m @ 5k Pace, 4-5 1000m @ 5k Race Pace, 4 X 1600m @ 5k Pace 5K Race Time 300m at 5K Pace 600m at 5k Pace 1000M at 5k Pace 1600M at 5k Pace
KC Marathon Race Prediction Chart A Sound Approach to Choosing the appropriate Marathon Pace Team 5K 10K Half Marathon *Marathon Pace Teams*
5k 16:10 16:03 15:56 15:49 15:42 15:35 15:28 15:22 15:15 15:08 15:01 14:54 14:47 10k 33:35 33 ... workout pace chart: 200 (120%) 46 45.5 45 44.5 44 44 43.5 43 42.5 42 41.5 41 40.5 300 (120%) 69 68.5 67.5 67 66.5 65.5 65 64.5 63.5 63 62 61.5 61 400 (120%) 92 91 90 ...
KC Half Marathon Race Prediction Chart A Sound Approach to Choosing the appropriate Marathon Pace Team 5K 10K *Half Marathon Pace Teams* Marathon
These workouts are all designed for a runner with a 6:00/mile current 5k race pace Paces Chart: Upper Zone LT = 6:15-20 Tempo = 6:30 Steady State = 6:40-45 Aerobic=7:30 Tempo Run: 4 miles at a steady 6:30 pace; 26 minutes total time
If you’ve ever participated in a 5k or 10k, then this is the perfect program for you. The goal is to provide a training schedule that allows you to complete ... Pace chart The following tables show per-mile pace times and overall half marathon times.
CHART 1 This chart provides a reference 5k time, the per mile pace for that 5k time, a Max VO2 pace per mile, a CV pace per mile, a Tinman Tempo pace per mile, a Moderate pace per mile, and EZ pace per mile, and a Very EZ pace per mile.
Training program paces are based on current best 5K RACE pace. Refer to Tables 4.1, 4.2 and 4.3 in Runner’s World RUN LESS, RUN FASTER to determine your training paces. This training program has produced good results with Key Run #1 on Tuesday, Key Run #2 on Thursday and the long
2007 Pace Chart provided by Kris Houchens Head Coach YMCA Indy SwimFit PACE PACE Distance 200 400 800 1000 1500 1600 1900 2.5K 3800 5K 10K 50 100 Triathlon.25 mile* - Sprint .50 mile* - Sprint 1 mile* -Olympic 1.2 mile* -Half Iron 2.4* mile-Ironman
Craven SPORT services - Running Pace and Time Summary. Date: Name here: 2K: 5K: 10K: Half M: arathon: Full. min: sec t: otal(s) m: in sec: tota: l(s) min sec: tot: al(s) hours: min: sec: tota: l(s) hours min sec total(s) Personal Best Time: 0; 0: 0: 0 0: Pace (m/s) #DIV/! #DI /0!
• Day 3 – 2 x 2400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery. • Day 4 – Run 10 kilometers @ easy pace. • Day 5 – 12 x 200 meter repeats @ 400 meter pace.
conditioned meaning that you are able to run for 45 minutes without stopping (pace does not matter) The 5k Training program runs 12 weeks long and the Half Marathon runs 15 Weeks long. ... example was added to the chart. Row #1 shows what needs to be put in on each column.
Then use the pace-predictor chart to determine your goal race pace. Goal Race Pace These are days to focus on running the pace you will run during your race. ... You can find this pace by doing the 5K Test Run and using the pace-predictor chart.
However, the chart is accurate for most people. In other words, use it with discretion. ... pace and look at what this pace for a 5K equates to for your target race. 2 miles by yourself equates to running in an actual 5K race.
the 10K or marathon, we have presented a separate chart for the shorter distance. These workouts are intended for beginning runners. This means that for men, ... Pace 5K minus 15 secs 5K minus 15 secs -- 5K minus 15 secs 5K minus 10 secs Rest (minutes) 2 2-3 -- Jog down Jog down. Title:
600m @ 5K pace/mile – 35 sec. (Step 4) _____ - 35 sec. = _____; divide by 2.7 for 600m pace _____/600m 800m @ 5K pace/mile – 30 sec. (Step 4) _____ - 30 sec. = _____; divide by 2 for 800m pace _____/800m 1000m @ 5K ...
Advanced Training Pace Guide RPE Chart. mining city2surf ESTER ASTRALIA 2011 Marathon Training Guide Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6k Run Sub maximal ... 6k Run 5k Run 11k Run 24k Run Endurance Pace Marathon Pace/ Fast Pace
Below is a training guide to help you meet your 5K goal. This chart is intended to assist the beginning runner; if you are more advanced feel free to increase mileage or pace as you see fit. • Bicycling • Elliptical trainer • Jumping rope • Swimming • Step aerobics • Rowing ...
run pace before picking up again to your steady state pace. Basically a Fartlek can be whatever you want it to be but it will often be a combination of all types of run rolled into one! ... distances – 5k, 10k, ½ Marathon and Marathon.
PACE CHART Time/Mile 5k 5m 10k Time/Mile 5k 5m 10k 5:00 15:32 25:00 31:04 5:10 16:03 25:50 32:06 5:20 16:34 26:40 33:08 5:30 17:05 27:30 34:10 5:40 17:36 28:20 35:12 5:50 18:07 29:10 36:14 6:00 18:39 30:00 37:17 ...
However, the chart is accurate for most people. In other words, use it with discretion. With Hospital Hill Run’s terrain and typical warm weather, ... can take your pace and look at what this pace for a 5K equates to for your target race. 2 miles by
Master Chart – 95% VO2 Max (5K Pace) WARRINGTON ROAD RUNNERS TRACK PACE CHARTS 10k Target Time 200m Time Lap Time 800m Time 1K Time 1200m Time 1600m Time 1 Mile Time 2K Time 35 00:42 01:24 02:48 03:30 04:12 05:36 05:37 07:00 36 00:43 01:26 02:53 03:36 04:19 05:46 05:47 07:12
VDOT Mile 2 Mile 5K Flat XC Holmdel Easy Pace 1000 Threshold 1 Mile Threshold 400 Race Pace 1000 Meter Race Pace (Flat) 1 Mile Race Pace (Flat) 30 9:11 19:19 30:40 32:10 32:40 12:16 6:24 10:18 2:34 6:26 10:18
N e w s l e t t e r o f t h e E a s t s i d e Ru n n e r s Runner m u m b l e s t h e w w w. e a s t s i d e r u n n e r s . c o m Fa l l 2 0 1 1
Toronto Women’s Half Marathon & 5k RUN-WALK TRAINING CHART A Week Mon Tue Wed Thu Fri Sat Sun Total ... If not up to the pace stated on a given day, make it an EASY run day. If doing an extra run in the week this is the kind
... then walk one minute, and repeat 10 times. Your pace should feel ‘somewhat hard.’ Your goal at the end of training is to be able to walk-run continuously for 35-40 minutes. ... run a 5K rest Week 3 7 mins 2 mins 3 x 37 mins Day 2 7 2 3 x 5 37 5 8 2 3 x 5 40 8 2 2 x 5 30
• For 5-10k races you can run an even pace (see 5-10k pace chart- back pages) or you may choose to run quicker through the final 1-2km which can be a good strategy. • Heat, wind, cold and hills will affect your pace so make allowances. ... 5k-10km Race Pace Chart
check your time on the vdot/pre-vdot chart. test run basebuilding - fatlek the middle 10k, before and after should be run at lsd ... sharpening - test run; run your best 5k at race pace pushing for for your best time in the last kilometer or half mile for your best time. test run fartlek ...
• Marathon Pace Chart ... Running a 5k prior to the marathon is a pretty good predictor of time. Providing weather is decent and you are healthy, add 2-5 minutes and it will be very close to what you could do on race day. 5k Time Marathon
correlated with race pace. The chart below, based on actual data, illustrates the relationship between MAF and 5K-race performance. MAF 5K 5K min/mile race pace time 10:00 7:30 23:18 9:00 7:00 21:45 8:30 6:45 20:58 8:00 6:30 20 ...
individuals are trained to ask questions about your running distance and pace as well as past problems you have had with your feet. There is a huge difference in the quality of ... RACE 5k 84 minutes+ References: The Maffetone Method.
Qualifying Time Conversion Chart Using the Runner's World Pace Calendar at: ... Wave 10k Qualifying Time Marathon 1/2 Marathon 10 Mile 8k 5k A Less than 42 min. <3:13:11 <1:32:39 <1:09:36 <33:11 <20:09 AA 42:00 - 43:59 <3:22:23 <1:37:04 <1:12:54 <34:45 <21:07
event distance: race pace - mile 11:26 goal (finish/time): racepace - km 7:07 week # ... run your best 5k then check your time on the vdot/pre-vdot chart. fartlek run on friday, taylor to your race. sharpening ...
Pace Chart for 5K/10K Interval Workouts Inter-val Pace per seconds slower than race pace. For instance, if your race pace is 7 minutes then you want to do a tempo run at a 7:20 pace. If you
Goal: to aim for a 30-minute 5k on race day ... jot down on the chart above either the actual time you were out, or distance if you know it. ... Your pace should be in the 10:00 to 10:20 per MILE range depending on your speed. c) ...
or on pace. pace Reference Chart TARGET PACE Mile Time Mile Time KM Time 5K 10K Half Marathon Marathon 5:00 3:06 0:15:32 0:31:04 1:05:33 2:11:05 5:30 3:25 0:17:05 0:34:10 1:12:06 2:24:11 6:00 3:43 0:18:38 0:37:17 1:18:39 2:37:17
5-K pace 4 m run + strength Rest 60 min cross 5 m run 3 3 m run + strength 4 m run 40 min tempo ... Following are explanations of the terms used in the training chart below. Runs: ... THE INTERMEDIATE 5K & 10K TRAINING PLAN.docx