Training Paces

Below are training paces for different 5K times, depending on what each individuals goals are for the season.  These are guides to get to the goal you'd like to get to.  Try to run within the range of each level for your goal depending on what the workout is. 

Also, at the very bottom is a sample weekly mileage chart to help with reaching a certain number of miles by the end of August.  You can go less than what is showing as well, just subtract a number of miles from each week to get to something you feel comfortable with.  However, don't sell yourself short, once you get into a normal running routine, it's not hard to start building miles, even if you are new, young, or unsure of what you can accomplish

Training Paces
5K
Time	LSD/Lvl 2	SED/Lvl 2	MMD/Lvl 3	Tempo/MHD/Lvl 4	Recovery/Lvl 1
15:30	6:16-7:16	6:16-6:46	5:28-5:38	5:10-5:21	7:16-7:46
15:50	6:24-7:24	6:24-6:54	5:35-5:45	5:21-5:35	7:24-7:54
16:10	6:31-7:31	6:31-7:01	5:43-5:53	5:28-5:43	7:31-8:01
16:30	6:39-7:39	6:39-7:09	5:50-6:00	5:35-5:50	7:39-8:09
16:50	6:46-7:46	6:46-7:16	5:57-6:07	5:43-5:57	7:46-8:16
17:10	6:54-7:54	6:54-7:24	6:04-6:14	5:49-6:04	7:54-8:24
17:30	7:01-8:01	7:01-7:31	6:11-6:22	5:55-6:11	8:01-8:31
17:50	7:08-8:08	7:08-7:38	6:18-6:29	6:02-6:18	8:08-8:38
18:10	7:16-8:16	7:16-7:46	6:25-6:36	6:09-6:25	8:16-8:46
18:30	7:23-8:23	7:23-7:53	6:32-6:43	6:16-6:32	8:23-8:53
18:45	7:29-8:29	7:29-7:59	6:37-6:49	6:21-6:37	8:29-8:59
19:00	7:35-8:35	7:35-8:05	6:43-6:54	6:26-6:43	8:35-9:05
19:30	7:46-8:46	7:46-8:16	6:53-7:05	6:31-6:53	8:46-9:16
20:00	7:57-8:57	7:57-8:27	7:04-7:16	6:46-7:04	8:57-9:27
20:30	8:08-9:08	8:08-8:38	7:14-7:27	6:56-7:14	9:08-9:38
21:00	8:19-9:19	8:19-8:49	7:25-7:38	7:06-7:25	9:19-9:49
21:30	8:30-9:30	8:30-9:00	7:35-7:49	7:17-7:35	9:30-10:00
22:00	8:42-9:42	8:42-9:12	7:46-8:00	7:27-7:46	9:42-10:12
22:30	8:53-9:53	8:53-9:23	7:57-8:11	7:37-7:57	9:53-10:23
23:00	9:04-10:04	9:04-9:34	8:07-8:21	7:47-8:07	10:04-10:34
23:30	9:15-10:15	9:15-9:45	8:18-8:32	7:57-8:18	10:15-10:45
24:00:00	9:26-10:26	9:26-9:56	8:28-8:43	8:07-8:28	10:26-10:56
24:30:00	9:37-10:37	9:37-10:07	8:39-8:54	8:17-8:39	10:37-11:07
25:00:00	9:49-10:49	9:49-10:19	8:50-9:05	8:28-8:50	10:49-11:19
25:30:00	10:00-11:00	10:00-10:30	9:00-9:16	8:38-9:00	11:00-11:30
26:00:00	10:11-11:11	10:11-10:41	9:11-9:27	8:48-9:11	11:11-11:41
26:30:00	10:22-11:22	10:22-10:52	9:21-9:38	8:58-9:21	11:22-11:52
27:00:00	10:33-11:33	10:33-11:03	9:32-9:49	9:08-9:32	11:33-12:03
27:30:00	10:44-11:44	10:44-11:14	9:43-10:00	9:18-9:43	11:44-12:14
28:00:00	10:56-11:56	10:56-11:26	9:53-10:11	9:29-9:53	11:56-12:26
28:30:00	11:07-12:07	11:07-11:37	10:04-10:21	9:39-10:04	12:07-12:37
29:00:00	11:18-12:18	11:18-11:48	10:14-10:32	9:49-10:14	12:18-12:48
29:30:00	11:29-12:29	11:29-11:59	10:25-10:43	9:59-10:25	12:29-12:59
30:00:00	11:40-12:40	11:40-12:10	10:36-10:54	10:09-10:36	12:40-13:10
LSD = Long Slow Distance; SED = Short Easy Distance; MMD = Medium Mild Distance;
Tempo/MHD = Medium Hard Distance
	Formerly Called	Level	Pace	Breathing
	Recovery	Level 1	Easy	Very Easy to Talk
	LSD/SED	Level 2	Moderate	Easy to Talk
	MMD	Level 3	Steady	Hard to Talk
	Tempo/MHD	Level 4	Hard	Very Hard to Talk
	Sprint/Race Pace	Level 5	Very Hard	Cannot Talk

Sample Summer Mileage Progression, CRHS Cross Country
Week	Date	A	B	C	D	E	F	G	H
1	June	15	20	20	20	20	25	20	25
2		15	20	20	20	20	25	20	25
3		20	20	20	20	20	25	25	28
4		20	20	20	20	25	25	25	30
5	July	23	23	24	24	25	30	30	33
6		25	25	27	27	30	33	34	37
7		25	28	29	31	33	36	39	41
8		28	30	33	34	37	39	42	45
9	August	30	35	35	37	40	42	45	50
10		30	35	35	40	40	45	45	50
11		33	35	35	40	40	45	45	50
12		33	35	35	40	40	45	45	50
13		35	35	35	40	40	45	45	50
Total Mileage		332	359	368	393	410	460	460	514
These are progressions as models of sound ways to training in the summer. You can follow
one of the sequences listed or develop your own based on what you see. The basic premise
starts with a restful but not sedentary June, a build up in July, and steady, high mileage in
August. Remember to listen to your body and keep the Work + Recovery = Improvement
equation in mind.