running training plan

Interval training times from actual and predicted race pace

Most training plans or schedules will include regular 'quality' running sessions. These are the sessions devised to develop running speed and speed endurance. Often referred to as 'interval' or 'repetition' sessions, they target the development of specific energy systems employed for endurance running. The ideal paces that you run your repetitions will relate to your current level of fitness, and this can be derived from recent race performances.

The conversion sheet below serves two purposes.

  1. It predicts race times at the common distances from a known result at one distance.
  2. It shows ideal repetition times for the typical repetition distances.

The conversion sheet covers standards between 65 and 28 minutes for 10k.

Download the interval conversion sheet as pdf.

Notes

Race-time prediction is calculated using well-researched methods, but, of course will not be accurate for all runners. Indeed, variances in your own races times can point towards a development area for your training. E.g. if your 5k time is much faster than that predicted by your half marathon time, then perhaps you should be working on your endurance and hence longer reps with shorter recoveries.

The rep times should be used as a starting point. Ideally you'd be under the guidance of a coach who would finely adjust your times according to your current abilities and goals; we can help you with this.

It is important to base your rep times on your current fitness (recent race results) and not your target or goal time for a race.

If you need more help with this then we'd be happy to advise, so please get in touch.

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