This chart was designed to assist group members in choosing a pace group that is best suited to their current ability level and race times. It also serves as a guide to help you determine how fast you should be running in a variety of workouts. It is suggested that you train with the pace group that best reflects your recent race times. If you are unsure which group to join, please contact Kara @ kkelly262@yahoo.com or ask a pace leader at a group run. If you have a time goal that is faster than your current race times, it is best to move up once your training and racing times reflect that ability.

Blue Angels (includes race walkers)

5K Race Time:  32:00+

13.1 Mile Race Time:  2:24+

26.2 Mile Race Time:  5:00+

Long Run & Easy Run Pace Per Mile:  12:15-12:45

Interval Run Pace Per Mile:  10:30 +

Tempo Run Pace Per Mile:  11:00 +

Heart & Sole (Group C)

5K Race Time:  28:58+

13.1 Mile Race Time:  2:10+

26.2 Mile Race Time:  4:30+

Long Run & Easy Run Pace Per Mile:  11:05-11:25

Interval Run Pace Per Mile:  9:20

Tempo Run Pace Per Mile:  9:50

Heart & Sole (Group B)

5K Race Time:  26:50

13.1 Mile Race Time:  2:02

26.2 Mile Race Time:  4:15

Long Run & Easy Run Pace Per Mile:  10:30-11

Interval Run Pace Per Mile:  8:45

Tempo Run Pace Per Mile:  9:15

Heart & Sole (Group A)

5K Race Time:  24:50

13.1 Mile Race Time:  1:51

26.2 Mile Race Time:  3:59

Long Run & Easy Run Pace Per Mile:  9:45-10:15

Interval Run Pace Per Mile:  8:00

Tempo Run Pace Per Mile:  8:30

Ready to Run

5K Race Time:  23:17

13.1 Mile Race Time:  1:45

26.2 Mile Race Time:  3:45

Long Run & Easy Run Pace Per Mile:  9:15-9:45

Interval Run Pace Per Mile:  7:30

Tempo Run Pace Per Mile:  8:00

One More Mile

5K Race Time:  21:45

13.1 Mile Race Time:  1:38

26.2 Mile Race Time:  3:30

Long Run & Easy Run Pace Per Mile:  8:45-9:15

Interval Run Pace Per Mile:  7:00

Tempo Run Pace Per Mile:  7:30

Sole Patrol

5K Race Time:  20:42

13.1 Mile Race Time:  1:33

26.2 Mile Race Time:  3:20

Long Run & Easy Run Pace Per Mile:  8:25-8:55

Interval Run Pace Per Mile:  6:40

Tempo Run Pace Per Mile:  7:10

Sole Asylum

5K Race Time:  19:15

13.1 Mile Race Time:  1:28

26.2 Mile Race Time:  3:10

Long Run & Easy Run Pace Per Mile:  8:00-8:30

Interval Run Pace Per Mile:  6:15

Tempo Run Pace Per Mile:  6:45

Just Hammer

5K Race Time:  18:00

13.1 Mile Race Time:  1:23

26.2 Mile Race Time:  Sub 3:00

Long Run & Easy Run Pace Per Mile:  6:30-8:00 (depends on ability, race goal, distance)

Interval Run Pace Per Mile:  6:00

Tempo Run Pace Per Mile:  6:30