You've probably got this running thing nailed down. But if you don't, or you're curious as to what your paces should be for workouts in your training plan, check out these pace charts! Especially helpful if you're following a Runaround training plan! Knowing your pace and effort targets will make your training easier and more effective.
It is also important to treat each pace target as the middle of a range. You may train slightly faster or slower than these paces.They are not exact paces just as you are not a robot.
Please note that "Time" refers to your most recent 5k/10k race finish time or if you haven't run one in a while, what you hope to run soon! Pace is denoted here in minutes per mile. So saying you are in 24-minute 5k shape means you can run approximately seven minutes and forty-three seconds per mile for just over three miles without stopping. Not too shabby!
5k Race Pace Chart
10k Race Pace Chart
Training Paces Chart
How to determine appropriate training paces:
If your last race was a 27:00 minute 5K, find that 5K time under the 5K column on the Pace Chart and slide across the row left or right to find your other pace targets.
In this case, the (estimated) pace targets for you are as follows:
Mile Best Pace:
5K Average Mile Pace:
10K Average Mile Pace:
Marathon Average Mile Pace:
I've got my range of training pace targets, now what?
When in doubt be sure to focus on effort. Paces can change due to many factors including but not limited to changes in fitness, weather, elevation, stress, fatigue, and lack of sleep. Be sure to listen to your body and not just focus on the numbers on your watch or phone.
As you make your way through your training plan there will be days you may be a little ahead of pace, and other days a little behind. Remember that the paces are only to be used as a guide. You will have good days and bad days as an athlete. Be flexible with your expectations. Hopefully, you will be increasing your fitness each week and your paces will increase in speed as you go.
When your have completed your training plan and you head out for race day be confident in all the work you have done. It is that work that will take you to new fitness levels, faster paces, this starting line and all the ones beyond.