Running times pace chart

22 12 2008

With PhD deadlines keeping me indoors, I have cut back on training, cancelled my winter road races and all but shelved dreams of becoming a half Ironman in 2009. I am trying to become a better runner though. 3 to 5 runs a week (fartlek, speed work, track sessions, recovery runs) provide the necessary endomorphines and motivation to gun for the following run times (in bold).

min/km km/h 5k 10k 10m 21.1km 42.195km
3:30 17.1 17’30” 35’00” 56’20” 1h13’50” 2h27’41”
3:45 16 18’45” 37’30” 1h00’21” 1h19’07” 2h38’14”
4:00 15 20’00” 40’00” 1h04’22” 1h24’23” 2h48’47”
4:15 14.1 21’15” 42’30” 1h08’24” 1h29’40” 2h59’20”
4:30 13.3 22’30” 45’00” 1h12’25” 1h34’56” 3h09’53”
4:45 12.6 23’45” 47’30” 1h16’27” 1h40’13” 3h20’26”
5:00 12 25’00” 50’00” 1h20’28” 1h45’29” 3h30’58”
5:15 11.4 26’15” 52’30” 1h24’29” 1h50’46” 3h41’31”
5:30 10.9 27’30” 55’00” 1h28’31” 1h56’02” 3h52’04”
5:45 10.4 28’45” 57’30 1h32’32” 2h01’19” 4h02’37”
6:00 10 30’00” 1h00’00” 1h36’34” 2h06’35” 4h13’10”

Pace chart courtesy of Running Times Magazine

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