| THE CHART/FORMULA to find that magic, illusive, training pace: To identify current training pace/s select your present ( today’s ) 10k race time. (Not where you would like to be: your goal time). OR determine your maximum aerobic HR determined by the ‘180 Formula’. Run a 1000m at this pace, note time and find that time in the E/L Pace 1000m column. The horizontal line will determine the current training paces that you need to know for your Intensity 1 thru’ 5 workouts. Only when you improve will you up your pace. It will happen. |
| 10K E/L Pace. AT Pace. R/P 10k VO2 E/L AT 10k VO2 AT 10k VO2 Race 1000m 1000m 1000m 1000m 400m 400m 400m 400m 200m 200m 200m 55:00 6:51 5:36 5:30 4:50 2:40 2:12 2:10 1:56 66 65 58 54:00 6:44 5:30 5:24 4:45 2:38 2:10 2:08 1:54 65 64 57 53:00 6:37 5:24 5:18 4:40 2:36 2:08 2:06 1:52 64 63 56 52:00 6:30 5:18 5:12 4:35 2:34 2:06 2:04 1:50 63 62 55 51:00 6:23 5:12 5:06 4:30 2:32 2:04 2:02 1:48 62 61 54 50:00 6:16 5:06 5:00 4:25 2:30 2:02 2:00 1:46 61 60 53 49:00 6:09 5:00 4:54 4:20 2:28 2:00 1:58 1:44 60 59 52 48:00 6:02 4:54 4:48 4:15 2:26 1:58 1:56 1:42 59 58 51 47:00 5:55 4:48 4:42 4:10 2:23 1:55 1:53 1:40 57 56 50 46:00 5:48 4:42 4:36 4:05 2:20 1:53 1:50 1:38 56 55 49 45:00 5:41 4:36 4:30 4:00 2:17 1:50 1:48 1:36 55 54 48 44:00 5:34 4:30 4:24 3:55 2:14 1:48 1:46 1:34 54 53 47 43:00 5:27 4:24 4:18 3:50 2:11 1:46 1:43 1:32 53 51 46 42:00 5:20 4:18 4:12 3:45 2:08 1:43 1:41 1:30 51 50 45 41:00 5:13 4:12 4:06 3:40 2.05 1:41 1:38 1:28 50 49 44 40:00 5:06 4:06 4:00 3:35 2:02 1:38 1:36 1:26 49 48 43 39:00 4:59 4:00 3:54 3:30 1:59 1:36 1:34 1:24 48 47 42 38:00 4:52 3:54 3:48 3:25 1:56 1:33 1:32 1:22 47 46 41 37:00 4:45 3:48 3:42 3:20 1:53 1:31 1:30 1:20 45 45 40 36:00 4:38 3:42 3:36 3:15 1:51 1:29 1:28 1:18 44 43 39 35:00 4:31 3:36 3:30 3:10 1:48 1:26 1:25 1:16 43 42 38 34:00 4:24 3:30 3:24 3:05 1:45 1:24 1:21 1:14 42 41 37 33:00 4:17 3:24 3:18 3:00 1:42 1:22 1:19 1:12 41 40 36 Intensity:1/2 3 4 5 1/2 3 4 5 3 4 5 |