Turning pace into a training plan
Race pace is one number; a plan needs several. Easy pace builds aerobic volume, tempo pace sits near lactate threshold (roughly 25–30 seconds per mile slower than 10K pace), and interval pace lives near 5K effort.
- • 80% of weekly volume should be at easy pace.
- • Add no more than 10% to weekly mileage at a time.
- • Heat, hills, and wind can cost 10–30 seconds per mile — pace by effort on hard days.
FAQ
How do I calculate running pace?
Divide total time in minutes by distance in miles. A 25-minute 5K is 25 ÷ 3.107 = 8:03 per mile.
Is the Riegel formula accurate for marathons?
It tends to be a few minutes optimistic for marathons predicted off short races, because the marathon is limited by fueling and durability, not just aerobic power.
What is a good 5K time?
Roughly 30–35 minutes is typical for a recreational adult, under 25 is well-trained, and under 20 is competitive for age-group amateurs.
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