Running Paces
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This table of running paces was derived from various sources. It gives a pretty good range of how fast you should be running for various types of workouts based on your current 5,000 meter time. Although the 5K times are incremented by 30 seconds, you should be able to interpolate between the values. Actually, I suggest that you start with a lower value, both for your current time and the range shown. If that's too easy, move up a bit. For most of your runs where you're on you own, you'll be using the Easy, Recovery, or Long Run paces. Tempo, CV, and vVO2 are best monitored by a coach.

Running Paces

* CV is Critical Velocity Pace from Tom (Tinman) Schwartz.