5 x 1 mile at threshold
5:41 per mile
Jog 60 seconds between reps.
1:15:00 half marathon
3:33
per km on race day
Pace score 62.9
Training paces
- EasyMost of your running. You can chat the whole way.4:04 to 4:41per km
- MarathonSteady. Used in longer runs.3:43per km
- ThresholdComfortably hard. A few words at a time.3:32per km
- IntervalHard. Reps of 3 to 5 minutes.3:15per km
- RepetitionFast and relaxed. Short reps, full recovery.3:01per km
- Fast repsVery fast, very short reps. Long recovery.2:47per km
Race splits
Even splits, 3:33 per km
| Kilometre | Clock time |
|---|---|
| km 1 | 3:33 |
| km 2 | 7:07 |
| km 3 | 10:40 |
| km 4 | 14:13 |
| km 5 | 17:46 |
| km 6 | 21:20 |
| km 7 | 24:53 |
| km 8 | 28:26 |
| km 9 | 32:00 |
| km 10 | 35:33 |
| km 11 | 39:06 |
| km 12 | 42:40 |
| km 13 | 46:13 |
| km 14 | 49:46 |
| km 15 | 53:19 |
| km 16 | 56:53 |
| km 17 | 1:00:26 |
| km 18 | 1:03:59 |
| km 19 | 1:07:33 |
| km 20 | 1:11:06 |
| km 21 | 1:14:39 |
| Finish | 1:15:00 |
Suggested workouts
3 x 3km at goal pace
10:40 per rep
Jog 2 minutes between reps.
6 x 1km at interval pace
3:15 per rep
Jog 2 minutes between reps.
Long run with a fast finish
4:04 to 4:41 per km
Run 90 minutes easy, then the last 20 minutes at 3:33 per km.
Start every session with 10 to 15 minutes of easy running and finish the same way.