FIRST Training Paces

Enter
latest 2- Predicted
Mile Time 10km time 10km Pace
14:33 48:07 04:49 Per Km 10km Prediction Source: www.runningforfitness.org
07:44 Per Mile

Road Trail Cross-Country

Training Distance Base +/- Secs/Mi Per Km Per Mile Interval Time Per Km Per Mile Interval Time Per Km Per Mile Interval Time
400m 10K pace - 1:00 4:11 6:44 1:41 5:02 8:05 2:01 6:17 10:07 2:31
600m 10K pace - 55 4:14 6:49 2:33 5:05 8:11 3:03 6:22 10:35 3:49
800m 10K pace - 50 4:18 6:54 3:26 5:09 8:17 4:07 6:26 10:42 5:09
When you are 1000m 10K pace - 47 4:19 6:57 4:19 5:11 8:21 5:11 6:29 10:47 6:29
training on the FIRST 1200m 10K pace - 45 4:21 6:59 5:13 5:13 8:23 6:15 6:31 10:50 7:49
Half-Marathon Plan, 1600m 10K pace - 40 4:24 7:04 7:02 5:17 8:29 8:27 6:36 10:58 10:33
you should be
training at these 1 mile 10K pace - 40 4:24 7:04 7:04 5:17 8:29 8:29 6:36 10:58 10:37
paces 2000m 10K pace - 35 4:27 7:09 8:54 5:20 8:35 10:41 6:40 11:06 13:21
2 miles 10K pace - 00 4:49 7:44 15:29 5:46 9:17 18:35 7:13 12:00 23:13
Short Tempo 10K pace - 00 4:49 7:44 5:46 9:17 7:13 12:00
Mid Tempo 10K pace + 15 4:58 7:59 5:58 9:35 7:27 12:23
Race (1/2 marathon) 10K pace + 20 5:01 8:04 6:01 9:41 7:32 12:31
 FIRST Training Paces

Per Mile Per Km

Times Times
5:30 3:25 10Km Pace 4:00 Per Km
5:35 3:28 6:26 Per Mile
5:40 3:31
5:45 3:34 Training Distance Base +/- Secs Per Km Per Mile Interval Time
5:50 3:38 400m 10K pace - 60 3:23 5:26 1:21
5:55 3:41 600m 10K pace - 55 3:26 5:31 2:03
6:00 3:44 800m 10K pace - 50 3:29 5:36 2:47
6:05 3:47 1000m 10K pace - 47 3:31 5:39 3:31
6:10 3:50 1200m 10K pace - 45 3:32 5:41 4:14
6:15 3:53 1600m 10K pace - 40 3:35 5:46 5:44
6:20 3:56 1 mile 10K pace - 40 3:35 5:46 5:46
6:25 3:59 2000m 10K pace - 35 3:38 5:51 7:16
6:30 4:02 2 miles 10K pace - 0 4:00 6:26 12:52
6:35 4:05 Short Tempo 10K pace - 0 4:00 6:26
6:40 4:09 Mid Tempo 10K pace + 15 4:09 6:41
6:45 4:12 Race (1/2 marathon) 10K pace + 20 4:12 6:46
6:50 4:15
6:55 4:18
7:00 4:21
7:05 4:24
7:10 4:27
7:15 4:30
7:20 4:33
7:25 4:37
7:30 4:40
7:35 4:43
7:40 4:46
7:45 4:49
7:50 4:52
7:55 4:55
8:00 4:58
8:05 5:01
8:10 5:05
8:15 5:08
8:20 5:11
8:25 5:14
8:30 5:17
8:35 5:20
8:40 5:23
8:45 5:26
8:50 5:29
8:55 5:33
9:00 5:36
9:05 5:39
9:10 5:42
9:15 5:45
9:20 5:48
9:25 5:51
9:30 5:54
9:35 5:57
9:40 6:00
9:45 6:04
9:50 6:07
9:55 6:10
10:00 6:13
11:00:00 36:26:00 00:00 00 12:11 AM 11:00

P red icted 10km Tim e

11:00:00

2-mi time Predicted 10km Time f(x) = - 2.6102256203x + 0.0402634746

Pace P
11:00 0.007639 11:00 36:26 36:26
0.007813 11:15 37:15 37:15 05:14
0.007986 11:30 38:04 38:04
0.00816 11:45 38:53 38:53 58:02

0.008333 12:00 39:43 39:43 50:50

0.008507 12:15 ### 00:00
0.008681 12:30 41:21 41:21 43:38
0.008854 12:45 ### 00:00
36:26
0.009028 13:00 43:00 43:00 11:00 12:26 13:53
0.009201 13:15 ### 00:00
0.009375 13:30 44:39 44:39
0.009549 13:45 ### 00:00
0.009722 14:00 46:18 46:18
0.009896 14:15 ### 00:00
0.010069 14:30 ### 00:00
0.010243 14:45 ### 00:00
0.010417 15:00 49:35 49:35
0.01059 15:15 ### 00:00
0.010764 15:30 ### 00:00
0.010938 15:45 ### 00:00
0.011111 16:00 52:53 52:53
0.011285 16:15 ### 00:00
0.011458 16:30 ### 00:00
0.011632 16:45 ### 00:00
0.011806 17:00 56:11 56:11
0.011979 17:15 ### 00:00
0.012153 17:30 ### 00:00
0.012326 17:45 ### 00:00
0.0125 18:00 59:30 59:30

11:00 0.007639 36:26 36:26 36:25 SUMMARY OUTPUT

11:15 0.007813 37:15 37:15 37:14
11:30 0.007986 38:04 38:04 38:04 Regression Statistics
11:45 0.00816 38:53 38:53 38:53 Multiple R 0.999999
12:00 0.008333 39:43 39:43 39:43 R Square 0.999998
12:30 0.008681 41:21 41:21 41:22 Adjusted R 0.999998
13:00 0.009028 43:00 43:00 43:00 Standard E 7.11E-06
13:30 0.009375 44:39 44:39 44:39 Observatio 13
14:00 0.009722 46:18 46:18 46:18
15:00 0.010417 49:35 49:35 49:36 ANOVA
16:00 0.011111 52:53 52:53 52:53 df SS
17:00 0.011806 56:11 56:11 56:11 Regression 1 0.00033
18:00 0.0125 59:30 59:30 59:29 Residual 11 5.57E-10
Total 12 0.00033

Coefficients
Standard Error
Intercept 0.000123 1.23E-05
X Variable 3.294586 0.00129
2256203x + 0.0402634746
Pace Prediction

00 12:26 13:53 15:19 16:46 18:12 19:38

2-Mile Time

MS F Significance F
 0.00033 6522813 4.17E-33
5.06E-11

t Stat P-value Lower 95%Upper 95%Lower 95.0%

Upper 95.0%
9.995697 7.42E-07 9.6E-05 0.00015 9.6E-05 0.00015
2553.98 4.17E-33 3.291747 3.297425 3.291747 3.297425
11:00:00 36:26:00 00:00 00 12:11 AM 11:00
11:00:00

2-mi time Predicted 10km Time

11:00 0.007639 11:00 36:26 36:26
0.007813 11:15 37:15 37:15
0.007986 11:30 38:04 38:04
0.00816 11:45 38:53 38:53
0.008333 12:00 39:43 39:43
0.008507 12:15 ### 00:00
0.008681 12:30 41:21 41:21
0.008854 12:45 ### 00:00
0.009028 13:00 43:00 43:00
0.009201 13:15 ### 00:00
0.009375 13:30 44:39 44:39
0.009549 13:45 ### 00:00
0.009722 14:00 46:18 46:18
0.009896 14:15 ### 00:00
0.010069 14:30 ### 00:00
0.010243 14:45 ### 00:00

P red icted 10km Tim e

0.010417 15:00 49:35 49:35
0.01059 15:15 ### 00:00
0.010764 15:30 ### 00:00
0.010938 15:45 ### 00:00
0.011111 16:00 52:53 52:53
0.011285 16:15 ### 00:00 Pace P
0.011458 16:30 ### 00:00
05:14
0.011632 16:45 ### 00:00
0.011806 17:00 56:11 56:11 58:02 f(x) = 3.294586x +
0.011979 17:15 ### 00:00
50:50
0.012153 17:30 ### 00:00
0.012326 17:45 ### 00:00 43:38
0.0125 18:00 59:30 59:30
36:26
0.007639 0.008639 0.009639
12:00 0.008333 39:37 39:37 39:43
13:00 0.009028 43:00 54:00 43:00
14:00 0.009722 46:18 11:00 46:18
15:00 0.010417 49:35 28:00 49:36 SUMMARY OUTPUT
16:00 0.011111 52:53 46:00 52:53
17:00 0.011806 56:11 03:00 56:11 Regression Statistics
18:00 0.0125 59:30 21:00 59:29 Multiple R 1
R Square 1
Adjusted R 1
Standard E 1.6E-18
Observatio 7
ANOVA
df SS
Regression 1 0.000147
Residual 5 1.28E-35
Total 6 0.000147

Coefficients
Standard Error
Intercept 0.000123 4.57E-18
X Variable 3.294586 4.35E-16
 Pace Prediction

f(x) = 3.294586x + 0.000123

639 0.008639 0.009639 0.010639 0.011639 0.012639 0.013639

2-Mile Time
 MS F Significance F
0.000147 5.73E+31 7.64E-79
2.56E-36

t Stat P-value Lower 95%Upper 95%Lower 95.0%

Upper 95.0%
2.69E+13 1.35E-66 0.000123 0.000123 0.000123 0.000123
7.57E+15 7.64E-79 3.294586 3.294586 3.294586 3.294586