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The charts below can help to give you a general idea of the appropriate speeds and distances you might use in your speedwork sessions. Because training for the 5K demands workouts different than those for 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, 5K time is 24:00 and up, and 10K is 48:00 and up. For women, 5K time is 26:00 and up, and 10K is 54:00 and up. Both charts are divided into two sections, for on-pace speedwork and fast speedwork. Both sections include suggestions for pace, number of repeats, and the appropriate amount of rest during intervals for five types of workouts. Keep in mind that the race paces referred to are not your goal pace but the pace you expect you could run today. In other words, if you are training for a 7:00 5K pace but can only run at a 7:10 pace now, the 7:10 pace is the speed at which you should run your repeats. 5K Speed Training
10K and Marathon Speed Training
Latest articles in Training Schedules
> The 5K Prepare to race this classic distance with a training program that carefully balances both mileage and speedwork. > The 10K Most runners considering the 10K already have the miles under their belts to compete adequately in the distance. The Cool Running training program enhances that endurance while sharpening the pace through speedwork. > The Half Marathon The 21K distance provides a challenge beyond the popular 10K while allowing for more flexibility than marathon preparation. Our 12-week training program will get you ready. |
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