Race Paces
Goal Marathon 7.1 (8:24) 3:40:00
Current HM 7.6 (7:52) 1:43:00
Goal HM 7.9 (7:38) 1:40:00
Current 10K 8.3 (7:14) 45:00
Goal 10K 8.6 (6:58) 43:15
Current 5K 8.9 (6:47) 21:00
Goal 5K 9.3 (6:27) 20:00
Training Paces
Glover Easy (10K+2:00) 6.5-6.7 (9:00-9:15)
Glover Base (10K+1:30) 6.9-7.1 (8:30-8:45)
Glover Brisk(10K+1:00) 7.3-7.5 (8:00-8:15)
FIRST 3 (10K+:45) 7.5 (8:00) PMP (3:29:00)
FIRST 2 (10K+:15-:30) 7.7-8.0 (7:30-7:45) Tempo/Threshold
FIRST 1 (10K-:45) 9.2 (6:30) Speedwork
