Training paces.

Easy, tempo, interval and rep paces worked out from one recent race. Use a race from the last couple of months, run all-out.

Pace Easy

6:16–7:05 /km

Most of your running. Recovery days and the bulk of long runs.

Pace Marathon

5:27 /km

Long-run finishes and marathon-specific blocks.

Pace Threshold

5:03 /km

Tempo runs and cruise intervals, 20–40 minutes in total.

Pace Interval

4:48 /km

Reps of 3–5 minutes with equal jog recovery.

Pace Repetition

4:29 /km

Short, fast reps of 200–400 m with full recovery.

Derived from your race with Riegel's formula. Run easy days by feel; if the easy range feels hard, slow down.