FAQ
How were these paces derived?
From your 5K race pace using standard coaching rules of thumb: easy runs 1:30–2:30/mi slower, threshold ~25–30 sec/mi slower, marathon pace between threshold and easy, intervals at or slightly faster than 5K pace. Daniels, Pfitzinger and Hansons plans all use similar relationships.
Why are my easy runs so slow?
That's the point. Easy pace builds aerobic volume with minimal fatigue — most elite runners do 80% of their mileage at conversational pace. Running easy days too fast is the most common self-coaching mistake.
Which pace do I use for tempo runs?
The threshold column — 'comfortably uncomfortable', a pace you could race for about an hour. Classic sessions: 20–40 continuous minutes, or 3×10 minutes with short jogs.