Miles Per Hour. Feb 09, 2021 · 10K. The conversion is automatic and instant. 03 + 10s = 8. We are delighted to be offering a pacing service for the longer races. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. A tempo run should feel “comfortably hard” and be done around 85%-90% of your max heart rate. speed run pace = 4 min 26 sec. If you want to get faster over 10K, adding interval sessions to your training is a must. Your average speed will be 5. For example, if you have a 10k tempo run scheduled, simply calculate how long it will take you to finish the entire run (i. brake drop axles, 225/75/R 15 radial tires on white mod wheels - 6" extra height - 7k drop leg jack, 18" extended tongue - Ramp door - cam bar side door - LED lights - Interior light - roof vent - 24" on center cross members - 16" on center sidewall Tube posts & 16" oc tube frame roof bows - 3/4 Dry Max floor. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. 0 Mjcampu over 2 years ago. Pace Units. My pace jumped up a lot instantly. 2 miles) is a tough distance. This was an easy workout meant to keep the legs moving and solidify my goal pace. You'll be able to find the closest pace to your goals with a range of options from 5:00 to 16:00 minutes per mile, broken down in 30 second intervals. So in this case it would be 8. 95 Running 5k Beginner Beginner 5k Metric: Beginner 10k 5 days /week (16 - 45 km) $34. Your Finish Time: Hours: Minutes: Seconds: Race Distance: --- 1500m 1M 3000m 2M 3M 5k 4M 8k 5M 6M 10k 12k 15k 10M Metric Marathon Half Marathon 20M Marathon 30M 50k 50M 100k 100M. Runs defines "people of color" as any individual who identifies as one or more of the following: African American, Black, Latino/Hispanic, Asian, Pacific Islander, Indian, Native Indian. Available race distances: 1 mile; 5K (3. Frank Baum's "The Wonderful Wizard of Oz" will enjoy this Oz-inspired virtual 5K/10K/Half. Running the distance of a 10K, however, isn’t required prior to running the distance of a half marathon. 2 miles) runners in 2010 was 9:31 per mile. Tuesday: 4x400 at 10k goal pace (around 96 seconds). 1) 6x 800m @5km pace with 400m easy recovery. Only today - viagra lowest price! 1177 James Street St Catharines, Ontario L2R 3H6, Canada. Scottsdale. For runners who complete the 10k in 50 minutes, the anaerobic threshold would be the 10k pace plus roughly 10 seconds per mile, and so on. 4-6 mile Easy Run. Enter 10 min 30 sec per mile for your pace. 2ks @ 10k pace are great for the half marathon because they require strength while getting your legs moving faster. April 18, 2015. The fastest pace calculated out of over 10,000 runners was 4:55 per mile. A good 10k time for a woman is 54:42. This is a very usual scenario. 95 12 /weeks. If you are running 9-minute miles and have maintained that pace for 9-10 miles consistently throughout your workouts, you may look for a pace chart that tells you what that will look like to complete a half-marathon. For example, for the runners I coach, I suggest some sessions where for 90 minutes you switch in five-minute blocks between 10k race pace (or slightly slower than 10k pace for the fastest runners. During this week, start to reduce your volume slightly as well. 10K race effort can be based on a recent race time. If you need to see every mile, click the finish time at the start of the row. After using the running calculator, you. Slim down — “Weight plays a big part in running a 10K,” Roche says. RELATED: The Art Of Pacing Yourself. Run the first third slightly slower than goal race pace. You’ll be able to find the closest pace to your goals with a range of options from 5:00 to 16:00 minutes per mile, broken down in 30 second intervals. Let's enter a 45 minute 10k. Online, you can use the Runner's World Race Time Predictor tool, but in general, your 10K pace will be around 45 to 60 seconds per mile slower than your best mile time or somewhere between 10. Save your energy for the last part of the race. When it comes to running ability, running a 5k in 30 minutes equals running 10K in just over 63 minutes. Pace Units. A tempo run should feel “comfortably hard” and be done around 85%-90% of your max heart rate. Start at 20 to 30 seconds slower than threshold pace. HMM Training Pace Calculator. 0 comments. You should also run easy 2-4 other days during the week, maintaining your normal weekly mileage. Pace gives you an immediate sense for how long it takes to cover distances in your runs. Submit Race results; Results; Gallery; Club Records. With a wide range of paces in 15 second intervals, you'll be sure to find a close match. Marathon Finish. a steady pace in the middle. Jan 01, 2017 · Your Lactate Threshold pace is between your 10k and 10 mile race pace. The numbers are rounded to make it easier to remember the corresponding times for your target race. I know some people are just naturally better at various distances, but I'm very short with bulky muscles so I don't fit the stereotypical physique of. That being said, it is important to understand that race times vary greatly based on age, gender, terrain and physical condition. Founded in 1987, our company has a history of producing top-quality, high profile events throughout Northern California and the West Coast. Distance has built in presets for a Marathon, Half Marathon, 10k, 5k, or you can enter any distance of your choice. Read on to learn what counts as a good 10k time and how fast you can expect to run a 10k. Let's enter a 45 minute 10k. 03 + 10s = 8. Female 10k Running Times. It will take some hard work, but this plan will provide more high. Marathon Finish. 39mph 5:02 8:07 00:25:12 00:50:25 01:46:23 03:32:46 12. For the average runner under average conditions, a 22 minute 5K would give them the necessary speed to do a 1:45 half. Minggu, 16 Juli 2017 Tambah Komentar. REGISTER NOW. Even though you’re running at the same pace, you’ll need a higher level of speed endurance to run for twice the distance. If you really want to get the most out of yourself in your next 10K, then this plan is for you. 10K run at a steady pace. 8 x 200m at mile pace. The half marathon is too slow based on the 5k and the 10k. That being said, it is important to understand that race times vary greatly based on age, gender, terrain and physical condition. 3) 5x 2mins @5km pace + 4x 4mins @5-10km pace, with 90secs recovery between reps, 3mins recovery between. Pace 13 /weeks. 10K race pace is slightly faster than your lactate threshold pace for most runners. 03mph 7:25 11:55 00:37:02 0. Amanda Phillips 34:28. Find your pace on our chart to help determine how your next run will go. 2 minutes A 10K race is one of the harder races on your body. For example, Moncourtois explains if you're doing a 5K and your pace is 8:30 minutes per mile, you can decrease by 20 seconds for a 10K pace of 8:50 per mile. Start at 20 to 30 seconds slower than threshold pace. seconds) / distance (e. Some of my London 10k history. Running a mile in 6:40 (4:08/k) feels like more of an achievement than running a mile at 9. For starting placement, anticipated pace per mile must be selected by the participant for each individual race. The pace is going to start getting hard around 4 miles; it's part of racing the 10k, so prepare for it mentally. For example, find out how fast your pace was for that 46-minute 5-mile training run. According to Cool Running, men who run 15 to 25 miles a week average 48 minutes for a 10K. Find your running pace and splits per kilometer or mile for any distance, and find out if you can outrun dangerous animals with the RunGuides running pace calculator!. Monday — Speed Jog for 5 minutes to warm up. Download the free pdf to keep with you during training so you can easily adjust if needed as race day approaches. 95 Running 10k Elite Metric: Elite 10k. It seems to me that my 5k is disproportionately slow. Pace Calculator. Time can be entered in Hours, Minutes, and Seconds. Bookmark this page or print it to take it along on your training runs. It includes the following events: 10K, Student 10K 18 & Under, 5K, Student 5K 18 & Under, Volunteer, Register-5K Spring Pace AND 5K 20th Annual Fall Pace on September 30th and Save 15% !, and Register-10K Spring Pace AND 10K 20th Annual Fall Pace on September 30th and Save 15% !. Formula for calculating a realistic half marathon time: 5K PB x 4. 5 minute cool down jog or walk following the run. Don't worry about your pace for race day. 5 x 1k at 10k pace with 2 minutes rest. This basically means the pace at which you can run for 60 minutes without a loss in performance. So a 1:41 500 equates to a 2:06 pace for 10k or 42 minutes. This pace is referred to as "tempo" or "threshold" pace. Runner Pace Chart Home / Fast Facts / Runner Pace Chart Use the following runner pace chart to calculate your finish time based on your estimated pace per mile. Pace Calculator. Find and book 10k Runs in or near East of England. When it comes to running ability, running a 5k in 30 minutes equals running 10K in just over 63 minutes. Keep you mind and body relaxed. Mins Per KM. 30 min of steady running then 5 min hard controlled running. Running 1 long run per week. As elevation gain and mileage were both already relatively insignificant features, using lasso regression did not much improve the model. The fastest pace calculated out of over 10,000 runners was 4:55 per mile. Determine the distance you ran. Running the distance of a 10K, however, isn't required prior to running the distance of a half marathon. Nike Run Club Guided Run: Another 5K Run or LONG RUN: 5K / 3. For starting placement, anticipated pace per mile must be selected by the participant for each individual race. Pace-calculator Online Drug Store. 2 miles) runners in 2010 was 9:31 per mile. Requesting MF, RV, Incentives & Rebates for a P400 F-Pace R-Dynamic. Running Pace Charts: Mile Splits & Finish Times for Every › Best education the day at www. Many runners begin with a 5K race, and they then progress to the 10K race circuit. Brian Allen 37:2 1 10k top 3 Female. The New York PACE 5k/10k. I also have the same doubt. 4-6 mile Easy Run. Jan 01, 2017 · Your Lactate Threshold pace is between your 10k and 10 mile race pace. For some runners, this is your 10K pace, or close to it. 10K Pace Chart. If you've run a 10K before it will only aid you in preparing for your first half marathon. Pace Calculator. Compare your pace to over 10,000 different runners that ran a 10k race in 2010. It includes the following events: 10K, Student 10K 18 & Under, 5K, Student 5K 18 & Under, Volunteer, Register-5K Spring Pace AND 5K 20th Annual Fall Pace on September 30th and Save 15% !, and Register-10K Spring Pace AND 10K 20th Annual Fall Pace on September 30th and Save 15% !. Breast Cancer Awareness Run. All Queen's Pace 5K & 10K participants will receive a Finisher Medal, Tech Shirt, and tons of race day photos. The second way to calculate your running pace for long distances is to simply add 20-30 seconds onto your 5K pace time to find your 10K pace, and another 20-30 seconds for your half-marathon pace. Determine Your Pace Goal. Feel free to make minor modifications to suit your work and family schedule. Mark your calendars! Thanks, Mike Coates. These workouts consisted of either 200- or 400-metre intervals, which were conducted at about 10k to 5-K race pace or faster. This plan peaks at 40 miles per week with a 14-mile long run. 1 miles for your distance. 0 comments. com and the International Association of Athletics Federations (IAAF). 10k pace intervals are one of the most effective ways to improve 10k running performance - read more about 10k pace intervals here. tempo run pace = 5 min 19 sec. For most people, that means 400m, 800m, or 1km intervals at race pace (or faster than race pace). It will take some hard work, but this plan will provide more high. For example, your pace can be 10 minutes per mile, or 10 minutes per kilometer, or 20 seconds per 100 meters, so pace describes how long it takes you to cover a given distance unit. Men's Age-Adjusted Running Tables Select a desired race distance. Run ½ mile at 5K pace; jog 3 minutes. A negative split is one of the most effective race strategies. Training Paces calculator Body Mass Index calculator Predicting race times VO2MAX calculation Pace calculator Pace and time conversion chart: mph kph minutes/mile minutes/km Interval session pace conversion sheet: 5k, 10k, half marathon, marathon. posted: 5/10/2009 at 3:32 PM. Want to go for a run? With the right training and commitment, you can find yourself fully prepared at the starting line of a 10K, half marathon or the full 26. 8:00 am - 10K Timed Run Start 8:05 am - 5K Timed Run Start, followed by walkers. 5k Pace Chart. The 10K run is a long-distance road running competition over a distance of ten kilometres (6. Pace Events FZ LLC, organisers of the Dubai Marathon for 21 consecutive years since its first edition in 2000, regret to announce that due to the ongoing global pandemic we will not be staging a Marathon/mass participation event of any format in Dubai in January 2021. 03 + 10s = 8. Half Marathon Pace Chart: Free Downloads for Every Pace \u0026 Finish Time. It is usually distinguished from the 10,000 metres track running event by stating the distance in kilometres. Don't get hung up on running these workouts too fast. It includes the following events: Brooklyn We Go Hard, Brooklyn PACE 5K @ Coney Island, Bronx PACE 5K, Juneteenth World Run 5K, Wakanda Forever 5K, Queens PACE 5K, Mi Gente 5K, Central Park PACE, Queens PACE 10K, and Mi Gente 10K. Date: 11am, September 20, 2020 Welcome to the Admiral Swansea Bay 10k, one of the UK’s premier road races. We will know nearer the 2020 race date what we have secured but will aim for the same: Half marathon 1. Outcome is 4:36 min / km. A Change of Pace is a full-service event management and production company based in Davis, CA, located 20 miles west of Sacramento. 2 8:54 21 F FORT GRATIOT MI. Guaranteed Shipping! Fast online consultation! Special saving program. Choose "Calculate Time" in the calculator above. Let's say we'll be racing a 10k soon and currently our tempo pace is 4:30 min / km. The Courage, Hope, Beauty is a 5K/10K/Half or Full Marathon challenge. 5k - Virtual Pace Series. Calculate your finish time for popular race distances (5k, 10k, 10 mile, Half Marathon, Marathon) based on your expected pace. This plan is full of speedwork, during which you'll be running at race pace or faster so that you can meet your race-day goals. 5k Pace Chart. 37 10k Pace Chart Beste. The 10K Distance is a Sweet Spot, So Let Us Help You Figure Out Your Pace. 10K Age Group Results for 40-49 based on Gun Elapsed time Place Bib # Name Total Pace Age Gender 10K Age Group Results for 50 AND OVER based on Gun Elapsed time Place Bib # Name Total Pace Age Gender 1 814 DINEEN MICHAEL 59:29. The results are calculated based on the running pace of 10,000 people between 20 to 50 years old in the year 2021. It includes the following events: Brooklyn We Go Hard, Brooklyn PACE 5K @ Coney Island, Bronx PACE 5K, Juneteenth World Run 5K, Wakanda Forever 5K, Queens PACE 5K, Mi Gente 5K, Central Park PACE, Queens PACE 10K, and Mi Gente 10K. Start and finish these workouts with 10 minutes of easy running. 10K Age Group Results for 20-29 based on Gun Elapsed time PositionBib # Name Time Pace Age GenderCity State 1 290 FAHEY ROAN 00:36:44. Anaerobic Speed Endurance Training Volume Guidelines 90-100% intensity Category Rest Session Volume. Getting ready to run a 5K? The table below will translate your goal finish time into your per mile or per kilometer pace, and will show your halfway split too. tempo run pace = 5 min 19 sec. Pace 13 /weeks. This is the average 10k time across men of all ages. On the most basic level, your 10K pace is the pace you can hold consistently for 6. 4-6 mile Easy Run. With less time between training sessions, rest and recovery become much more of a focus than they were at shorter distances. 10K race pace, and that this velocity is significantly correlated with running performances ranging from the 800 meters on up to the marathon. From min/km to min/mile, what pace to run for what time in 5K, 10K, half marathon and marathon. at 10K pace; 10 mins easy) Rest/Cross Train Run 30 mins. 5 minute cool down jog or walk following the run. Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. 5k Pace Chart. 26 + 20s = 6. 10K Age Group Results for 20-29 based on Gun Elapsed time PositionBib # Name Time Pace Age GenderCity State 1 290 FAHEY ROAN 00:36:44. Use my running pace calculator to calculate the pace of a 5K, 10K, half marathon, and marathon, as well as the pace for any given distance. Amanda Phillips 34:28. Zwift workout 3. 37 10k Pace Chart Beste. You can run a 45-minute 10K! This six-week schedule is geared toward serious runners and racing veterans who are looking to build speed and strength. Requesting MF, RV, Incentives & Rebates for a P400 F-Pace R-Dynamic. If you’ve never run that distance before, that’s okay. Pace numbers seem more satisfying. 2-mile) race is a popular distance for both professional and everyday runners. You really want to focus on the hour-race effort aspect here; if 40 minute 10K runner were to run a tempo run at 10K pace, they would be running too fast for the purpose of the workout. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and. Basically, you need to perform a high intensity speed session, at least once a week, if you want to increase your 10k speed. How to Use This Running Pace Chart. 4-6 mile Easy Run. 2km Intervals - 07:15 p/m pace (4:30 per km) with a 2min jogged recovery. The New York PACE 5k/10k. It's all about setting the right pace to get you to the finish in your fastest time with little energy left. Each plan encompasses 8 weeks and will help gradually transform your confidence to run a 10k and vary the pace to suit your fitness level. Regular speed training is the only way to get comfortable with what it feels like to run at your target race pace. 37 10k Pace Chart Beste. Jan 05, 2014 · Average Race Times Vary. Pace: 5K: 4 Miles: 5 Miles: 10K: 15K: 10 Miles: Half Marathon: 15 Miles: 20 Miles: Marathon: 0:06:00: 0:18:38: 0:24:00: 0:30:00: 0:37:17: 0:55:55: 1:00:00: 1:18:39: 1:30:00: 2:00:00: 2:37:19: 0:06:05: 0:18:54: 0:24:20: 0:30:25: 0:37:48: 0:56:42: 1:00:50: 1:19:45: 1:31:15: 2:01:40: 2:39:30: 0:06:10: 0:19:10: 0:24:40: 0:30:50: 0:38:19: 0:57:29: 1:01:40: 1:20:50: 1:32:30: 2:03:20: 2:41:41: 0:06:15: 0:19:25: 0:25:00: 0:31:15: 0:38:50: 0:58:15. The fastest pace calculated out of over 10,000 runners was 4:55 per mile. Average pace per Your time will be: Your distance will be: 500m 1000m 2000m 5000m 6000m 10,000m 30 min. Without a warm-up, your perceived effort will be higher from the start of the race. 1-5K: hold your pace. Click "Calculate". If you've run a 10K before it will only aid you in preparing for your first half marathon. While intervals can be completed at a wide variety of efforts, the times and paces listed are for the most commonly used at those distances. So a 1:41 500 equates to a 2:06 pace for 10k or 42 minutes. 5km Time Effort – run a 5k race/training run at your maximum, try and aim for a sub 22:30. Scottsdale. DAY OF THE DEAD RUN 2021 $26. The biggest difference between a basic 10k training plan to a half marathon plan is frequency of training. page 1 11/11. Their pace held constant from that point to 9600m, at which point they accelerated to the finish. runninforsweets. When it comes to running ability, running a 5k in 30 minutes equals running 10K in just over 63 minutes. Pricing REGISTER NOW. Observe all the white space on this calendar [click here to download it, and click on the graphic below to enlarge it]. For most people, that means 400m, 800m, or 1km intervals at race pace (or faster than race pace). Based on your 10k, your half marathon should be just under 1 hr 35 mins. Submit Race results; Results; Gallery; Club Records. Use my running pace calculator to calculate the pace of a 5K, 10K, half marathon, and marathon, as well as the pace for any given distance. According to Cool Running, men who run 15 to 25 miles a week average 48 minutes for a 10K. com and the International Association of Athletics Federations (IAAF). This prediction chart was calculated by Gerry Purdy in his book, Computerized Running Training Programs. As with other 10k’s, it was fair betwen the $40 – $60 (depending when you register) price range. This is the average 10k time across women of all ages. 2022 Pace American - JV8. This is a very usual scenario. REGISTER NOW. Club Rules. Progression run: This is a longer sustained run of 8 to 12 miles. Even though it's twice as long as the 5K, the 10K is only run about 15 to 20 seconds per mile slower than 5K race pace. This prediction chart was calculated by Gerry Purdy in his book, Computerized Running Training Programs. We therefore conducted laboratory-based physiological evaluations and measured running economy (O 2 cost) while running outdoors at ∼21. 2 miles) runners in 2010 was 9:31 per mile. Longer repetitions correspond to threshold paces (roughly 5K to 10K pace) while the shorter repetitions correspond to more traditional interval paces (3K pace and faster). Run ½ mile at 5K pace; jog 3 minutes. Pace Units. Days/Week: 4-5. Compare your races against other runners the same age. Determine what your pace was for your training run around the neighborhood or track. What Is a Good Running Pace for Women Over 40?. Challenging but not too daunting, a 10K or 10-kilometer (6. Proof of time is not required for the 5K and 10K races. Pace 13 /weeks. Compete with friends. The PACE Runs is on Saturday March 27, 2021 to Saturday November 20, 2021. Nike Run Club Guided Run: Another 5K Run or LONG RUN: 5K/3. Pace-calculator Online Drug Store. Following the efforts run 15 min steady in h/r zones 1 - 3 (RPE 3 - 6 using a 1 - 10 scale). Save your energy for the last part of the race. With a wide range of paces in 15 second intervals, you’ll be sure to find a close match. 2022 Pace American - JV8. This might feel slow, but steady and patient is ideal at this point in your 10K. Running the distance of a 10K, however, isn’t required prior to running the distance of a half marathon. When it comes to running ability, running a 5k in 30 minutes equals running 10K in just over 63 minutes. It also shows the splits for every 2 miles. page 1 11/11. Product/Service. Run 1 mile at 10K pace; jog for 4 minutes. So next race day, go out as hard as you can—and try to maintain that pace the whole race. It includes the following events: 10K, Student 10K 18 & Under, 5K, Student 5K 18 & Under, Volunteer, Register-5K Spring Pace AND 5K 20th Annual Fall Pace on September 30th and Save 15% !, and Register-10K Spring Pace AND 10K 20th Annual Fall Pace on September 30th and Save 15% !. Pace Units. 15x400m Intervals. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min. For some runners, this is your 10K pace, or close to it. The time span separating to top 3 runners is the narrowest of any distance (based on the standardized measure of pace km/min). 11:16 min/mile 7:00 min/km 5. For threshold pace, it is a difference of 20 seconds depending on which I use. The fastest pace calculated out of over 10,000 runners was 4:55 per mile. If you liked this post, don't forget to share so that others can find it, too. The course is a firm favourite with both experienced and first time runners, as […]. at 10K pace, Cool down Easy Run 40 minutes (or cross-train) Progression Run 70 minutes Rest 3 Easy Run 45 minutes Intervals Warm up, Run 30 seconds, Jog 1 minute, Repeat 10x without rest, Cool down Easy Run 45 minutes Intervals Warm up, Run ½ mile, Rest 2 minutes, Repeat 6x increasing speed by 1-2 seconds each time,. total = 50 minutes print this page. The Pace for Peace 5K/10K is on Saturday April 1, 2017. Pace-calculator Online Drug Store. Your running pace will be 360 seconds per kilometer (3600 sec/10 km = 360 sec/km), and your speed will be 10 kilometers per hour (10 km/1 h = 10 km/h). 2 mile Warm Down. Dynamic stretches (such as these warm-ups), a 10-15 minute warm-up jog, and strides will prepare your body to run fast from the start of the race. It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. Tempo runs done at or just slower than goal 10K pace. Determine the distance you ran. Using certain factors, you can calculate your expected half marathon time from your 5K or 10K personal best (PB). You'll feel as if you're holding back a bit, and that's ok - you want to be able to push yourself over the final miles. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. at 10K pace; 10 mins easy) Rest/Cross Train Run 30 mins. Minggu, 16 Juli 2017 Tambah Komentar. 10K pace, Cool down Easy Run 45 minutes (or cross-train) Progression Run 12 miles Rest up! 8 Easy Run 55 minutes Intervals Run ½ mile, Rest 2 minutes, Repeat 8x, Cool down Easy Run 55 minutes Half-Marathon Workout Warm up, Run 2 miles at half-marathon pace, Fully rest, Repeat 3x, Cool down Easy Run 55 minutes. Running Pace Calculator. The 10K pace intervals can range from ½ mile to 2 miles at your goal pace, progressing as the race approaches. For most runners, this pace is about 12 to 15 seconds per mile slower than 10k race pace. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min. Without a warm-up, your perceived effort will be higher from the start of the race. Like anything, the more you practice it, the more comfortable and confident you will become with it. It's super easy to use our pacing calculator and there are a few different ways you can do it. Days/Week: 4-5. Challenging but not too daunting, a 10K or 10-kilometer (6. 2-mile) race is a popular distance for both professional and everyday runners. Ending Pace. brake drop axles, 225/75/R 15 radial tires on white mod wheels - 6" extra height - 7k drop leg jack, 18" extended tongue - Ramp door - cam bar side door - LED lights - Interior light - roof vent - 24" on center cross members - 16" on center sidewall Tube posts & 16" oc tube frame roof bows - 3/4 Dry Max floor. Workout: Continuous run of 48 to 60 minutes at AT Pace. For instance, if you recently ran 1:50 for a half marathon your "I" pace would be roughly 7:29 per mile. Average 10K times vary by age, sex, and fitness levels. Tri-Valley Haven is a vital community resource for families in the Tri-Valley area. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min. Use this simple calculator to estimate your running pace training zones using your threshold running pace (in minutes per mile or km). For Key Run #3, the pace is determined by your Planned Marathon Pace (PMP = 10K pace plus 45 seconds). Minggu, 16 Juli 2017 Tambah Komentar. Train Faster than 10K Pace. Jan 05, 2014 · Average Race Times Vary. com and the International Association of Athletics Federations (IAAF). Running the distance of a 10K, however, isn’t required prior to running the distance of a half marathon. REGISTER NOW. Miles Per Hour. Running Pace Calculator. 223; Example: Your 10K personal best is 50. Run w/ Speed Work (10 easy, 10 at 5k, 5 easy, 10 at 5k, 10 easy) Rest/Cross Train Run 35 mins. 6-7 mile Aerobic Run. Pricing REGISTER NOW. This plan is full of speedwork, during which you'll be running at race pace or faster so that you can meet your race-day goals. Basically, you need to perform a high intensity speed session, at least once a week, if you want to increase your 10k speed. Running pace chart was created in excel using formulas. Founded in 1987, our company has a history of producing top-quality, high profile events throughout Northern California and the West Coast. Did we mention the DJ?. Repeat entire speed plan 4 times. 95 Running 5k Beginner Beginner 5k 5 days /week (15 - 25 mi) $34 Metric: Beginner 10k 5 days /week (16 - 45 km) $34. runninforsweets. Find and book 10k Runs in or near East of England. We calculated that the average race pace for all 10k (6. kilometers) Example running pace calculation. Pace for a 10k? Question. 95 Running 5k Beginner Beginner 5k Metric: Beginner 10k 5 days /week (16 - 45 km) $34. Steady State runs should be done at 10-seconds faster than half marathon goal pace to 10-seconds faster than goal marathon pace. 30 min of steady running then 5 min hard controlled running. 5km Time Effort - run a 5k race/training run at your maximum, try and aim for a sub 22:30. For example, for the runners I coach, I suggest some sessions where for 90 minutes you switch in five-minute blocks between 10k race pace (or slightly slower than 10k pace for the fastest runners. We've created the charts below based on these race results. 2 minutes A 10K race is one of the harder races on your body. Pacing a 5K Race. Only today - viagra lowest price! 1177 James Street St Catharines, Ontario L2R 3H6, Canada. If you really want to get the most out of yourself in your next 10K, then this plan is for you. For most people, that means 400m, 800m, or 1km intervals at race pace (or faster than race pace). Longest Training Run: 8 miles. To get a better feel for the pace that best corresponds to an effort level of 80 to 85 percent, simply double the scope of the 5K race pace test. 2 challenge is HERE! Complete this challenge on or after Nov 2nd! Simply choose your location then run/walk/jog/bike or even View full product details. 10K Pace Chart. RECENT RACE INFORMATION; Distance Time Pace/mi Pace/km; 0 : 0. Half Marathon Pace Chart: Free Downloads for Every Pace \u0026 Finish Time. With a wide range of paces in 15 second intervals, you'll be sure to find a close match. My daughter wanted to run this morning she had been in London the early part of the week with her husband and Children on a sight seeing few days and had eaten lots of high calorie meals so wanted to do a 10K to start her mission to lose those few pounds which had been added during the London visit. EARLY REGISTRATION NOW OPEN! In celebration of the 80th Anniversary. Other factors, such as your general health, age, chronic conditions such as arthritis, the distance you're running and your degree of fitness can also impact your. The same analysis. 8 million people ran a 10K in 2018, according to a 2019 report from RunRepeat. Aug 17, 2021 · A pace chart is a chart that helps you determine the average pace for a certain distance. Some of my London 10k history. Share it: Yes, you can run a 6. VO2 max run pace = 4 min 48 sec. There’s an unwritten rule that say’s a sub 40 minute 10k means you have turned into rather a decent runner. If you don’t know your 10K pace, add 25 to 30 seconds to your 5K time, and that’s about where you should be for a tempo run. The Pace for Peace 5K/10K is on Saturday April 1, 2017. But when I stated talking with other runners, mph didn't mean as much to them as min/mile. Learn more about heart rate zones and different types of exercise, or explore hundreds of other calculators addressing math, finance, health, fitness, and. Now, what kind of 10k would we be able to run. For example, find out how fast your pace was for that 46-minute 5-mile training run. Choose from over 15,000 events from around the world. Half Marathon Half Marathon Strava. Guaranteed Shipping! Fast online consultation! Special saving program. Without a warm-up, your perceived effort will be higher from the start of the race. While a 10K plan might have you running 3 times/week, a half marathon plan will bring that up to 4-6 times/week. Nike Run Club Guided Run: In Control or SPEED RUN: Intervals / 6:00 Warm Up / 1:00 Mile Pace / 3:00 5K Pace / 5:00 10K Pace / 7:00 Recovery Run Pace / 0:30 recovery after Mile Pace / 1:30 recovery after 5K Pace / 2:30 recovery after 10K Pace. It is a great way of comparing your own performances across various distances and also against the performances of other runners as it allows for adjustment to these factors to provide a percentage result. Starting placement is based on your anticipated pace per mile and start group capacities. Compare your pace to over 10,000 different runners that ran a 10k race in 2010. 10K Pace Chart. page 1 11/11. Also referred to as the 10K road race, 10 km, or simply 10K, it is one of the most common types of road running event, alongside the shorter 5K and longer half marathon and marathon. For some athletes this is 10K pace, for others 15K, and for elites often close to half marathon pace. This calculator quickly converts between different running speeds and paces, and also finish times for 5k, 10k, half marathon and marathon. The 10K run is a long-distance road running competition over a distance of ten kilometres (6. Be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury. New runners should focus on completing the 10K distance. Run 1 mile at 10K pace; jog for 4 minutes. Pace Chart 5 30 14 Min Miles Compliments Of Runner S World Run. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Begin with shorter intervals covering 4-5 miles total and build up to longer intervals covering 5-6 miles. 10K Pace Chart. Mar 27, 2021 · Home Page - The Giant Race. 2 miles) is a tough distance. 223; Example: Your 10K personal best is 50. 621371192 mile per hour (mph) Kilometers Per Hour Miles Per Hour Minutes Per Kilometers Minutes Per Mile 5k 10k Half Marathon Marathon 8. When it comes to running ability, running a 5k in 30 minutes equals running 10K in just over 63 minutes. Club Rules. A negative split is one of the most effective race strategies. tempo run pace = 5 min 19 sec. This is probably the best indicator for predicting your half marathon pace and finish time. If you don't know your 10K pace, add 25 to 30 seconds to your 5K time, and that's about where you should be for a tempo run. It will take some hard work, but this plan will provide more high. Aug 17, 2021 · A pace chart is a chart that helps you determine the average pace for a certain distance. Mark your calendars! Thanks, Mike Coates. Running a 10k in 45 minutes requires that your average pace is 7:14 per mile or 4:30 per km. Now that I have a recent race to go by (a 50:30 10K). Jun 11, 2018 · A relatively new runner training for a 10K should aim to hold their tempo pace for 20 minutes, after warming up at a comfortable pace for ten minutes, and following up with a 10 to 15-minute. The fastest pace calculated out of over 10,000 runners was 4:55 per mile. 10K race pace is slightly faster than your lactate threshold pace for most runners. The 10K pace intervals can range from ½ mile to 2 miles at your goal pace, progressing as the race approaches. 11:16 min/mile 7:00 min/km 5. 8:00 am - 10K Timed Run Start 8:05 am - 5K Timed Run Start, followed by walkers. According to Cool Running, men who run 15 to 25 miles a week average 48 minutes for a 10K. What's most important is comparing your 10K pace over time, so you can track improvements in your running. Share it: Yes, you can run a 6. 10k BeSt / aVg miLe paCe tempo aVg miLe paCe HaLF maratHon BeSt / aVg miLe paCe maratHon BeSt / aVg miLe paCe reCoVerY daY paCe 8:00 27:00 / 8:40 55:50 / 9:00 9:25 2:05:00 / 9:30 4:15:00 / 9:45 10:45 anotHer eXampLe For eXampLe 9JGP [QW JCXG [QWT TCPIG QH RCEG VCTIGVU KV JGNRU VQ WPFGTUVCPF C HGY VJKPIU CDQWV JQY [QW YKNN WUG VJGO. 10k Millionaires Wealth Building School & Community I've made it my mission to create 10k millionaires using the Internet and new business models that are only recently available online. Online, you can use the Runner's World Race Time Predictor tool, but in general, your 10K pace will be around 45 to 60 seconds per mile slower than your best mile time or somewhere between 10. Your running pace will be 360 seconds per kilometer (3600 sec/10 km = 360 sec/km), and your speed will be 10 kilometers per hour (10 km/1 h = 10 km/h). Learn more about heart rate zones and different types of exercise, or explore hundreds of other calculators addressing math, finance, health, fitness, and. being able to hill walk all day is a very different fitness challenge to a 10k. Feb 09, 2021 · 10K. Pace gives you an immediate sense for how long it takes to cover distances in your runs. Program your mile splits in your watch for guidance on race day, or aim for the estimated finished time. Also referred to as the 10K road race, 10 km, or simply 10K, it is one of the most common types of road running event, alongside the shorter 5K and longer half marathon and marathon. This might feel slow, but steady and patient is ideal at this point in your 10K. From min/km to min/mile, what pace to run for what time in 5K, 10K, half marathon and marathon. If you’ve never run that distance before, that’s okay. Let’s say you want to run a 10K in 50 minutes. The race times themselves are broken down according to pace per mile (from 5:00/mile to 15:59/mile). Challenging but not too daunting, a 10K or 10-kilometer (6. If you don’t know your 10K pace, add 25 to 30 seconds to your 5K time, and that’s about where you should be for a tempo run. Heart Rate: 84-88% of Maximum Heart Rate. A 60-minute 10k equates to 6:00/km pace or 9:39/mile to be precise! Although this pace may look a little daunting on paper, don't let it scare you. How To Train For A 10k Run With Pace Chart. Bookmark this page or print it to take it along on your training runs. Whereas for a half marathon, your pace would be 9:10 per mile and 9:30 per mile for a marathon, she explains. 03mph 7:25 11:55 00:37:02 0. All Queen's Pace 5K & 10K participants will receive a Finisher Medal, Tech Shirt, and tons of race day photos. If you've run a 10K before it will only aid you in preparing for your first half marathon. Or a good way to work out a close figure is to look at your recent 10k time against 60 minutes. I'm absolutely dumbfounded. 5K Pace Based on 10K Pace (Read 2006 times) NaderAlfie. Half Marathon Half Marathon Strava. Bookmark this page or print it to take it along on your training runs. Write it on your hand or arm if you need to remember. Progression run: This is a longer sustained run of 8 to 12 miles. 2 miles! Our course is fast, fun and scenic. 2 kilometers. Only today - viagra lowest price! 1177 James Street St Catharines, Ontario L2R 3H6, Canada. 3) 5x 2mins @5km pace + 4x 4mins @5-10km pace, with 90secs recovery between reps, 3mins recovery between. The conversion is automatic and instant. Mins Per KM. How to Use This Running Pace Chart. But remember, all of our races from 2013 – 2020 were sell out races, so don’t delay registering. See what is happening? The 10k is too slow based on the 5k results. Click "Calculate". Runner Pace Chart Home / Fast Facts / Runner Pace Chart Use the following runner pace chart to calculate your finish time based on your estimated pace per mile. 71 miles per hour. Challenging but not too daunting, a 10K or 10-kilometer (6. 1) 6x 800m @5km pace with 400m easy recovery. Even though you're running at the same pace, you'll need a higher level of speed endurance to run for twice the distance. Post your results and receive your medal. Charts Pace Per Mile Pace Per KM Split Time Per Mile; MILE 6:00 6:10 6:20 6:30 6:40. Jun 11, 2018 · A relatively new runner training for a 10K should aim to hold their tempo pace for 20 minutes, after warming up at a comfortable pace for ten minutes, and following up with a 10 to 15-minute. 30 min of steady running then 5 min hard controlled running. Once you’ve found your target pace, check out our training tips to learn how to work up to it – and stick to it! 1kph = 0. Outcome is 4:36 min / km. Write it on your hand or arm if you need to remember. Race Goal: Run 10K Faster. 4 5:55 20 M 10K Age Group Results for 20-29 based on Gun Elapsed time PositionBib # Name Time Pace Age GenderCity State 1 249 MCKENZIE BETHANY 00:55:12. Compare your pace to over 10,000 different runners that ran a 10k race in 2010. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min. The 45 minute 10k plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your 10k event. HMM Training Pace Calculator. Compete with friends. brake drop axles, 225/75/R 15 radial tires on white mod wheels - 6" extra height - 7k drop leg jack, 18" extended tongue - Ramp door - cam bar side door - LED lights - Interior light - roof vent - 24" on center cross members - 16" on center sidewall Tube posts & 16" oc tube frame roof bows - 3/4 Dry Max floor. Founder and CEO of PACE Runs. If however the racer in you can't resist a good old smack down, then why not agree that you'll help each other until 9k and in the final kilometre it's every man or woman for themselves!. Goal Race Pace: 7:00-11:00/mile. My coaches taught me some stuff. It includes the following events: Brooklyn We Go Hard, Brooklyn PACE 5K @ Coney Island, Bronx PACE 5K, Juneteenth World Run 5K, Wakanda Forever 5K, Queens PACE 5K, Mi Gente 5K, Central Park PACE, Queens PACE 10K, and Mi Gente 10K. Pace is the rate of movement, or more precisely: the rate of covering a given distance. 10k BeSt / aVg miLe paCe tempo aVg miLe paCe HaLF maratHon BeSt / aVg miLe paCe maratHon BeSt / aVg miLe paCe reCoVerY daY paCe 8:00 27:00 / 8:40 55:50 / 9:00 9:25 2:05:00 / 9:30 4:15:00 / 9:45 10:45 anotHer eXampLe For eXampLe 9JGP [QW JCXG [QWT TCPIG QH RCEG VCTIGVU KV JGNRU VQ WPFGTUVCPF C HGY VJKPIU CDQWV JQY [QW YKNN WUG VJGO. So next race day, go out as hard as you can—and try to maintain that pace the whole race. Choose from over 15,000 events from around the world. 8 million people ran a 10K in 2018, according to a 2019 report from RunRepeat. The Admiral Swansea Bay 10k takes place along the beautiful and iconic sweep of Swansea Bay, open to all abilities aged 15+. Once you've found your target pace, check out our training tips to learn how to work up to it - and stick to it! 1kph = 0. You can run a 45-minute 10K! This six-week schedule is geared toward serious runners and racing veterans who are looking to build speed and strength. Completing the whole 10K distance in 60 minutes is actually quite harder than finishing a 5K in 30 minutes. Fill in any field and all the other fields will update. You'll need to cover a kilometer every 5 minutes (or a mile every 8 minutes and 3 seconds), which means a constant pace of 12kph. Find and book 10k Runs in or near East of England. 4-6 mile Easy Run. Find your pace on our chart to help determine how your next run will go. Pricing REGISTER NOW. Run at a comfortable, conversational pace. The easiest marathon pace chart on the web. 26 + 20s = 6. Use this simple calculator to estimate your running pace training zones using your threshold running pace (in minutes per mile or km). 95 12 /weeks. So next race day, go out as hard as you can—and try to maintain that pace the whole race. Bayshore Marathon, Half Marathon,10K Traverse City, Michigan. Even though it's twice as long as the 5K, the 10K is only run about 15 to 20 seconds per mile slower than 5K race pace. The biggest difference between a basic 10k training plan to a half marathon plan is frequency of training. That being said, it is important to understand that race times vary greatly based on age, gender, terrain and physical condition. 5 x 1k at 10k pace with 2 minutes rest. VIRTUAL FITNESS SERIES. Coaches and runners use a couple of different. Other factors, such as your general health, age, chronic conditions such as arthritis, the distance you're running and your degree of fitness can also impact your. I was thinking to go shooting for 7:30-7:45 for the first mile, then 7:00 for the second and third, but not sure if this is too aggressive. The Workout. So I ran over twice the distance of a 5k yesterday but my pace was only 4% slower than my 5k PR. Pace Calculator Pace Yourself The Statesman Capitol 10,000 race has a course time limit of 2-hours for all running and walking participants and a 3-hours and 30-minutes limit for wheelchair athletes, at which time the course will re-open to vehicular traffic. Monday — Speed Jog for 5 minutes to warm up. Jan 20, 2017 · The faster, even numbered kilometers should be 7 to 10 seconds faster than the threshold reps. During a 10K race, run at a pace you can maintain to prevent overexerting yourself too soon. Easy pace for the rest of the run) 6 x (2. 4-6 mile Easy Run. pace = time (e. Formula for calculating a realistic half marathon time: 5K PB x 4. Pace Running 10k Beginner 5 days. 15x400m Intervals. The ratio of my 5k pace:10k pace is 0. Download the free 10k pace chart here! 10k Pace Chart. Your average speed will be 5. Choose "Calculate Time" in the calculator above. a steady pace in the middle. For beginner and intermediate runners, the 10k can take about an hour to complete. These workouts consisted of either 200- or 400-metre intervals, which were conducted at about 10k to 5-K race pace or faster. Write it on your hand or arm if you need to remember. 10k teamwork can really help you to maintain pace and motivation and it's mutually beneficial. Once you’ve found your target pace, check out our training tips to learn how to work up to it – and stick to it! 1kph = 0. This schedule suggests a slight increase in distance as you get closer to race date: from 4 to 8 miles. 2 8:54 21 F FORT GRATIOT MI. pace = time (e. The 10K (6. HMM Training Pace Calculator. This is a six-week progression for beginner runners that will slowly adapt your body to racing at goal 10K pace. Run Workout Focus: 10K pace (50 minutes) by Barry Stokes warm up. 5k (inc 10 x alternating 30 secs quick pace, 90 secs usual pace) Wednesday: Rest or cross-training, 30 minutes Thursday: 4k (inc 4 x 30-60 secs hill climbs with walk recoveries). For some runners, this is your 10K pace, or close to it. Even though you’re running at the same pace, you’ll need a higher level of speed endurance to run for twice the distance. Ryan Forsyth 31:37. A negative split is one of the most effective race strategies. This was the 5th time pacing the London 10k, but the first time pacing the 50 minute group, as I usually pace 45 minutes. The 10k training plans are geared towards runners who have completed the 5k training plan and are ready to move on the next step of training by introducing more mileage and speed work sessions. Each plan encompasses 8 weeks and will help gradually transform your confidence to run a 10k and vary the pace to suit your fitness level. For example, Moncourtois explains if you’re doing a 5K and your pace is 8:30 minutes per mile, you can decrease by 20 seconds for a 10K pace of 8:50 per mile. During this week, start to reduce your volume slightly as well. All Queen's Pace 5K & 10K participants will receive a Finisher Medal, Tech Shirt, and tons of race day photos. LIKE NEW 24' 10k PACE ENCLOSED CAR TRAILER FOR SALE! - $17,995 (Caldwell) < image 1 of 8 > 1508 E Chicago st more ads by this user. Your average speed will be 5. Experience Level: Some prior running experience. The 2021 DAY OF THE DEAD 5K/10K/13. Requesting MF, RV, Incentives & Rebates for a P400 F-Pace R-Dynamic. 10K Pace Chart. Jul 10, 2017 · 10k Pace Chart. The 2020 analysis of recreational runners found that males average 5 minutes and 51 seconds per kilometer in a 10K, while females average 6 minutes and 58 seconds per kilometer. Choose "Calculate Time" in the calculator above. We calculated that the average race pace for all 10k (6. Some of my London 10k history. Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Treadmill Calculator. Ending Pace. start with 3 x 5min @ 10k pace with 1min easy F: 16: easy day of 30min running: 17: easy day of 30min running: 18: Rest: 19: Race day up to 15K * easy recovery after race. /mile) Speed (MPH) 5K Finish. Basically, you need to perform a high intensity speed session, at least once a week, if you want to increase your 10k speed. The fastest pace calculated out of over 10,000 runners was 4:55 per mile. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min. The course is a firm favourite with both experienced and first time runners, as […]. Pace 13 /weeks. Pace Running 5k Advanced 7 days /week (55 - 65 mi) Pace 13 /weeks. 95 12 /weeks. 8:00 am - 10K Timed Run Start 8:05 am - 5K Timed Run Start, followed by walkers. Club Rules. Read on to learn what counts as a good 10k time and how fast you can expect to run a 10k. The second way to calculate your running pace for long distances is to simply add 20-30 seconds onto your 5K pace time to find your 10K pace, and another 20-30 seconds for your half-marathon pace. While intervals can be completed at a wide variety of efforts, the times and paces listed are for the most commonly used at those distances. During this week, start to reduce your volume slightly as well. Boost your lactate threshold speed and you'll improve your 10K time. 95 Running 5k Beginner Beginner 5k Metric: Beginner 10k 5 days /week (16 - 45 km) $34. 6-mile warm-up, easier than marathon pace (or 65 to 70 percent effort) 8-mile tempo, progressing from half marathon to 10K pace (or 80 to 85 percent effort) 2-mile cool down, easier than marathon pace. Proof of time is not required for the 5K and 10K races. 4-6 mile Easy Run. 10k BeSt / aVg miLe paCe tempo aVg miLe paCe HaLF maratHon BeSt / aVg miLe paCe maratHon BeSt / aVg miLe paCe reCoVerY daY paCe 8:00 27:00 / 8:40 55:50 / 9:00 9:25 2:05:00 / 9:30 4:15:00 / 9:45 10:45 anotHer eXampLe For eXampLe 9JGP [QW JCXG [QWT TCPIG QH RCEG VCTIGVU KV JGNRU VQ WPFGTUVCPF C HGY VJKPIU CDQWV JQY [QW YKNN WUG VJGO. Predicting your half marathon pace based on a 10K race. 8:00 am - 10K Timed Run Start 8:05 am - 5K Timed Run Start, followed by walkers. Improvement Calculator. Additional points: This plan only discusses the one harder track workout per week you should perform. Running is a great way to exercise, and running a 10k race can be a great goal for beginners since it can motivate you to improve and work towards the goal of achieving a. Did we mention the DJ?. You will select your "Anticipated Pace Per Mile" when you register. Participants must maintain a 20-minute per mile pace (approximately) and complete the 10K (6. 5km Time Effort – run a 5k race/training run at your maximum, try and aim for a sub 22:30. Nike Run Club Guided Run: In Control or SPEED RUN: Intervals / 6:00 Warm Up / 1:00 Mile Pace / 3:00 5K Pace / 5:00 10K Pace / 7:00 Recovery Run Pace / 0:30 recovery after Mile Pace / 1:30 recovery after 5K Pace / 2:30 recovery after 10K Pace. The easiest way to estimate your half marathon pace is to look at your race times over shorter distances. Founder and CEO of PACE Runs. This is the average 10k time across men of all ages. Threshold pace typically equates to the maximum pace sustainable for an hour. Race Goal: Run 10K Faster. 15x400m is a great leveller, it combines strength and endurance training into one intense workout. Download the free pdf to keep with you during training so you can easily adjust if needed as race day approaches. Followed by a charity entry in 2013 and media place in 2015. I've been running seriously again for a few months now and this is a pretty typical pace for me. You can run a 45-minute 10K! This six-week schedule is geared toward serious runners and racing veterans who are looking to build speed and strength.