The following is guide pacing for intervals from club run coach John Davis. They're based on your times at 5k and 10k, so you need to know that first. Recovery is about 3 minutes or one slow active recovery lap of the track. These are the sets:
5 x 800m @ 10k pace
6 x 400m @ 5k pace
Beginners can do the following sets:
4 x 500m @ 10k pace
3 x 300m @ 5k pace
Pacing is as follows...
5k in 15 mins - 18 secs/100m
10k in 31 mins 40 secs - 19 secs/100m
5k in 15 mins 50 secs - 19 secs/100m
10k in 33 mins 20 secs - 20 secs/100m
5k in 16 mins 40 secs - 20 secs/100m
10k in 35 mins 00 secs - 21 secs/100m
5k in 17 mins 30 secs - 21 secs/100m
10k in 36 mins 40 secs - 22 secs/100m
5k in 18 mins 20 secs - 22 secs/100m
10k in 38 mins 20 secs - 23 secs/100m
5k in 19 mins 10 secs - 23 secs/100m
10k in 40 mins 00 secs - 24 secs/100m
5k in 20 mins 00 secs - 24 secs/100m
10k in 41 mins 40 secs - 25 secs/100m
5k in 20 mins 50 secs - 25 secs/100m
10k in 43 mins 20 secs - 26 secs/100m
5k in 21 mins 40 secs - 26 secs/100m
10k in 45 mins 00 secs - 27 secs/100m
5k in 22 mins 30 secs - 27 secs/100m
10k in 46 mins 40 secs - 28 secs/100m
5k in 23 mins 20 secs - 28 secs/100m
10k in 48 mins 20 secs - 29 secs/100m
5k in 24 mins 10 secs - 29 secs/100m
10k in 50 mins 00 secs - 30 secs/100m
5k in 25 mins 00 secs - 30 secs/100m
10k in 51 mins 40 secs - 31 secs/100m
5k in 25 mins 50 secs - 31 secs/100m
10k in 53 mins 20 secs - 32 secs/100m
5k in 26 mins 40 secs - 32 secs/100m
10k in 55 mins 00 secs - 33 secs/100m
PiranhaTri
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