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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 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
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