Click on the desired row of paces for a table of appropriate sample interval workouts.
Mile 5K 8K 10K Marathon
3:43 12:50 21:10 26:51 2:04:53
3:45 12:58 21:23 27:07 2:06:09
3:48 13:06 21:36 27:24 2:07:26
3:50 13:14 21:49 27:41 2:08:45
3:52 13:22 22:03 27:58 2:10:05
3:55 13:31 22:17 28:16 2:11:27
3:57 13:39 22:31 28:34 2:12:51
4:00 13:48 22:46 28:52 2:14:17
4:02 13:57 23:00 29:11 2:15:45
4:05 14:06 23:16 29:30 2:17:14
4:08 14:16 23:31 29:50 2:18:46
Mile 5K 8K 10K Marathon
4:11 14:25 23:47 30:10 2:20:19
4:13 14:35 24:03 30:31 2:21:55
4:16 14:45 24:20 30:52 2:23:33
4:19 14:55 24:37 31:13 2:25:13
4:22 15:06 24:54 31:35 2:26:55
4:25 15:17 25:12 31:58 2:28:40
4:29 15:28 25:30 32:21 2:30:28
4:32 15:39 25:49 32:45 2:32:18
4:35 15:51 26:08 33:09 2:34:11
4:39 16:03 26:28 33:34 2:36:06
4:42 16:15 26:48 34:00 2:38:05
4:46 16:27 27:08 34:25 2:40:06
4:50 16:40 27:29 34:52 2:42:11
4:53 16:53 27:51 35:20 2:44:19
4:57 17:07 28:13 35:48 2:46:31
Mile 5K 8K 10K Marathon
5:01 17:21 28:36 36:17 2:48:46
5:05 17:35 29:00 36:47 2:51:04
5:10 17:49 29:24 37:18 2:53:27
5:14 18:05 29:49 37:49 2:55:54
5:19 18:20 30:14 38:21 2:58:24
5:23 18:36 30:41 38:55 3:01:00
5:28 18:52 31:08 39:29 3:03:39
5:33 19:09 31:36 40:04 3:06:24
5:38 19:27 32:04 40:41 3:09:13
5:43 19:45 32:34 41:18 3:12:08
5:48 20:03 33:04 41:57 3:15:08
5:54 20:22 33:36 42:37 3:18:14
6:00 20:42 34:08 43:18 3:21:25
6:06 21:02 34:42 44:01 3:24:44
6:12 21:23 35:17 44:45 3:28:08
Mile 5K 8K 10K Marathon
6:18 21:45 35:53 45:31 3:31:40
6:24 22:08 36:30 46:18 3:35:19
6:31 22:31 37:08 47:06 3:39:06
6:38 22:55 37:48 47:57 3:43:00
6:45 23:20 38:29 48:49 3:47:04
6:53 23:46 39:12 49:43 3:51:16
7:01 24:13 39:56 50:40 3:55:38
7:09 24:41 40:42 51:38 4:00:10
7:17 25:10 41:30 52:39 4:04:52
7:26 25:40 42:20 53:42 4:09:46
7:35 26:11 43:12 54:48 4:14:52
7:45 26:44 44:06 55:56 4:20:10
7:54 27:18 45:02 57:08 4:25:43
8:05 27:54 46:01 58:22 4:31:29
8:16 28:31 47:02 59:40 4:37:31
Mile 5K 8K 10K Marathon
8:27 29:10 48:06 1:01:01 4:43:50
8:39 29:51 49:13 1:02:27 4:50:26
8:51 30:33 50:24 1:03:56 4:57:20
9:04 31:18 51:38 1:05:29 5:04:36
9:18 32:05 52:55 1:07:08 5:12:13
9:32 32:54 54:16 1:08:51 5:20:13
9:47 33:46 55:42 1:10:39 5:28:38
10:03 34:41 57:12 1:12:34 5:37:31
10:19 35:39 58:48 1:14:35 5:46:54
10:37 36:40 1:00:29 1:16:43 5:56:49
10:56 37:45 1:02:15 1:18:58 6:07:18
11:16 38:53 1:04:08 1:21:22 6:18:26
11:37 40:06 1:06:09 1:23:54 6:30:16
12:00 41:24 1:08:17 1:26:37 6:42:51
12:23 42:47 1:10:33 1:29:30 6:56:17
Mile 5K 8K 10K Marathon