Below are some guidelines on workouts based on 5k times.
By: Coach Welch
18 minutes -21 minutes
| | A | B | C | D | E | F | G | H |
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| 1 | | | | | | | | |
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| 2 | | | | | | | | |
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| 3 | DISTANCE | 5K | | | | | | |
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| 4 | TIME | 21' 00" | 20' 30 | 20' 00" | 19' 30" | 19' 00" | 18' 30" | 18' 00" |
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| 5 | | | | | | | | |
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| 6 | 400 | 77" | 75" | 73" | 71" | 69" | 66" | 64" |
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| 7 | 800 | 2' 50" | 2' 46" | 2' 42" | 2 37" | 2' 32" | 2' 28" | 2' 23" |
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| 8 | 1500 | 5'42" | 5' 33" | 5' 25" | 5' 16" | 5 07" | 4' 58" | 4' 49" |
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| 9 | 1600 | 6'07" | 5 58" | 5' 49" | 5' 40" | 5' 29" | 5' 20" | 5'10" |
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| 10 | 3K | 12' | 11' 50" | 11' 32" | 11' 14" | 10' 56" | 10' 40" | 10' 20" |
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| 11 | 5K | 21' | 20 30" | 20' | 19 30" | 19' 00" | 18' 30" | 18' 00" |
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| 12 | 5 MILE | 35' | 34' | 33' | 32' | 31' 37' | 31' | 30' 00" |
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| 13 | 10K | 44' | 43' | 42' | 41' | 40' | 39' | 37' 55" |
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| 14 | 10 MILE | 74' | 72' | 70' | 69' | 67' | 65' | 64' |
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| 15 | 1/2 MAR | 1h 39' | 1h 37' | 1h 35' | 1h33" | 1h 30" | 1h 28' | 1h 26' |
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| 16 | MARA | 3h 38" | 3h 33' | 3h 28' | 3h 24' | 3h 19' | 3h 15' | 3h 10' |
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| 17 | | | | | | | | |
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| 18 | | | | | | | | |
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| 19 | DISTANCE TO RUN | | | | | | | |
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| 20 | | | | | | | | |
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| 21 | 200-800 | 42" | 41" | 40" | 39" | 38" | 37" | 36" |
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| 22 | 200-1500 | 47" | 45" | 43" | 42" | 41" | 40" | 38" |
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| 23 | 200-1600 | 47" | 45" | 43" | 42" | 41" | 40" | 38" |
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| 24 | 300-800 | 86" | 80" | 74" | 68" | 62" | 56" | 50" |
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| 25 | 300-1500 | 69" | 67" | 65" | 63" | 61" | 60" | 58" |
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| 26 | 300-1600 | 69" | 67" | 65" | 63" | 61" | 60" | 58" |
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| 27 | 400-800 | 85" | 83" | 81" | 78" | 76" | 74" | 71.5" |
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| 28 | 400-1500 | 89" | 87" | 85" | 83" | 81" | 79" | 77" |
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| 29 | 400-1600 | 90" | 88" | 86" | 84" | 82" | 80" | 78" |
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| 30 | 400-3K | 95" | 93" | 91" | 89" | 87" | 85" | 83" |
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| 31 | 600-1500 | 2' 18" | 2' 14" | 2' 10" | 2" 06" | 2' 02" | 2' 00" | 1' 56" |
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| 32 | 600-3K | 2' 28" | 2' 24" | 2" 20" | 2' 16" | 2' 12" | 2' 08" | 2' 04" |
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| 33 | 800-3K | 2' 21" | 3' 15" | 3' 09" | 3' 03" | 2' 57" | 2' 51" | 2' 45" |
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| 34 | 800-5K | 3' 23" | 3' 18" | 3' 13" | 3' 08" | 3' 03" | 2' 58" | 2' 53" |
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| 35 | 1000-3K | 4' 03" | 3' 57" | 3' 51" | 3' 45" | 3' 39" | 3' 33" | 3' 27" |
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| 36 | 1000-5K | 4' 12" | 4' 06" | 4' 00" | 3' 54" | 3' 48" | 3' 42" | 3' 36" |
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| 37 | 1200-5K | 5' 00" | 4' 54" | 4' 47" | 4' 40" | 4' 33" | 4' 26" | 4' 19" |
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| 38 | 1200-10K | 5' 16" | 5' 09" | 5' 02 | 4' 55" | 4' 48" | 4' 41" | 4' 34" |
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| 39 | 1600-5K | 6' 40" | 6' 31" | 6' 22" | 6' 13" | 6' 04" | 5' 55" | 5' 46" |
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| 40 | 1600-10K | 7' 09" | 7' 00" | 6' 51" | 6' 42" | 6' 33" | 6' 24" | 6' 05" |
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| 41 | 2000-10K | 8' 48" | 8' 36" | 8' 24" | 8' 12" | 8' 00" | 7' 48" | 7' 36" |
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| 42 | 2000-10K+ | 9' 10" | 8' 55" | 8' 40" | 8' 35" | 8' 20" | 8' 05" | 7' 50 |
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| 43 | 3000-10K | 13' 12" | 12' 54" | 12' 36" | 12' 18" | 12' 00" | 11' 42" | 11' 24" |
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| 44 | 3000-10K+ | 13' 20" | 13' 05" | 12' 51" | 12' 33" | 12' 15" | 11' 57" | 11' 39" |
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| 45 | | | | | | | | |
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| 46 | L-RUN-EA | 8' 47"/mi | 8' 35"/mi | 8' 23"/mi | 8' 12"/mi | 8' 0"/mi | 7' 50"/mi | 7'39"/mi |
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| 47 | ATHR | 7' 18"/mi | 7' 08"/mi | 6' 59"/mi | 6 49"/mi | 6' 39"/mi | 6' 30"/mi | 6'20"/mi |
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| 48 | vo2max P | 6' 23" | 6' 15"/mi | 6' 06"/mi | 5' 57"/mi | 5' 49"/mi | 5' 40"/mi | 5'32"/mi |
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| 49 | VO2MAX | 50 | 52 | 54 | 56 | 58 | 60 | 62 |
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14:00-17:30
| | A | B | C | D | E | F | G | H | I |
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| 1 | WORKOUT STATS OFF 5K TIMES | | | | | | | | |
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| 2 | | | | | | | | | |
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| 3 | DISTANCE | 5K | | | | | | | |
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| 4 | TIME | 17;30 | 17:00 | 16' 30".0 | 16' 00" | 15' 30".0 | 15' 00".0 | 14' 30".0 | 14' 00" |
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| 5 | | | | | | | | | |
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| 6 | 400 | 57".0 | 0.55" 0 | 53.0" | 52.4" | 51.0" | 49.6" | 48.2" | 46.3" |
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| 7 | 800 | 2' 13" | 2' 09" | 2' 06".0 | 2' 02" | 1' 59" | 1' 55" | 1' 51" | 1' 50" |
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| 8 | 1500 | 4' 38" | 4' 30" | 4' 22".0 | 4 ' 14" | 4' 07" | 3' 59" | 3' 51" | 3' 42" |
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| 9 | 1600 | 4' 58" | 4' 50" | 4' 42".0 * | 4' 34".0 | 4' 26" | 4' 17" | 4' 09" | 3' 59" |
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| 10 | 3K | 10' 16" | 9' 48" | 9' 30".0 | 9' 12" | 8' 56" | 8' 39" | 8' 22" | 7' 54" |
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| 11 | 5K | 17' 30" | 17' 00 | 16' 30".0 | 16' 00" | 15' 30" | 15' 00" | 14'30" | 14' 00" |
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| 12 | 5 MILE | 29' 15" | 28' 20" | 27' 30".0 | 26' 36" | 26' 00" | 25' 00" | 24' 00" | 23'15" |
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| 13 | 10K | 36' 00" | 35' 50" | 34 40".0 | 33' 35" | 32' 25" | 31' 15" | 30' 00" | 29' |
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| 14 | 10 MILE | 63'. 0" | 60'00.00 | 58' 00.00 | 56' 00" | 54' 00" | 52' 00" | 50' 00" | 48' |
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| 15 | 1/2 MAR | 82'.0 | 79' 00.00 | 77" 00" | 75'.0 | 73' 00" | 71' 00" | 69' | 66' |
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| 16 | MARA | 2' 52" | 2:47' | 2: 44' | 2: 40' | 2:22' | 2:27' | 2:22' | 2:17' |
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| 17 | | | | | | | | | |
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| 18 | | | | | | | | | |
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| 19 | DISTANCE TO RUN | | | | | | | | |
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| 20 | | | | | | | | | |
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| 21 | 200-800 | 33" | 32" | 31.5" | 30.5" | 29.7" | 28.7" | 27.7" | 27.5" |
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| 22 | 200-1500 | 37" | 36" | 35" | 34" | 32.9" | 31.9" | 30.8" | 29.6" |
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| 23 | 200-1600 | 37.3" | 36.3" | 35.3" | 34" | 33.3" | 32.0" | 31.1" | 29.9" |
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| 24 | 300-800 | 49.9" | 48" | 47" | 45.7" | 44.6 | 43.0" | 41.6" | 41.3" |
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| 25 | 300-1500 | 55.6" | 54" | 52.5" | 50.8" | 49.4" | 47.3" | 46.6" | 44.4" |
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| 26 | 300-1600 | 56" | 54.4" | 53" | 51.4" | '50.0" | 48.2" | 47" | 45" |
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| 27 | 400-800 | 66.5" | 64.5" | 63" | 61" | 59.5" | 57.5" | 55.5" | 55.0" |
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| 28 | 400-1500 | 74" | 72" | 69.5" | 67.5" | 65.8 | 63.7" | 61.6" | 59.2" |
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| 29 | 400-1600 | 74.5" | 72.5" | 70.5" | 68.5" | 66.5" | 64.3" | 62" | 60" |
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| 30 | 400-3K | 82" | 78.5" | 76" | 73.5" | 71.4" | 69.0" | 66.9" | 63.2" |
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| 31 | 600-1500 | 1' 51" | 1' 48" | 1' 44.5" | 1' 41.5" | 1' 38.8" | 1' 35.6" | 1' 32.4" | 1' 29" |
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| 32 | 600-3K | 2' 03" | 1' 58" | 1' 54".0 | 1' 50" | 1 47" | 1' 44" | 1 40" | 1' 34" |
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| 33 | 800-3K | 2' 44" | 2' 37" | 2' 33".0 | 2 27" | 2' 23" | 2' 18" | 2' 14" | 2' 06.4" |
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| 34 | 800-5K | 2' 48" | 2' 43" | 2' 39".0 | 2' 34" | 2' 29" | 2' 24" | 2' 19" | 2' 14" |
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| 35 | 1000-3K | 3' 27" | 3 ' 16" | 3' 10" | 3' 04" | 3' 00" | 2 53" | 2 47" | 2' 38" |
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| 36 | 1000-5K | 3 30" | 3'24" | 3 18" | 3' 12" | 3' 06" | 3 00" | 2' 54" | 2' 48" |
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| 37 | 1200-5K | 4' 12" | 4' 05".0 | 4' 58".0 | 3' 50".0 | 3' 43" | 3' 36" | 3' 29" | 3' 22" |
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| 38 | 1200-10K | 4' 26" | 4' 18".0 | 4' 10".0 | 4' 02".0 | 3' 53" | 3' 45" | 3' 36" | 3' 44" |
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| 39 | 1600-5K | 5' 36" | 5 27" | 5' 17".0 | 5' 07".0 | 4' 58" | 4' 48" | 4' 38" | 4' 29" |
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| 40 | 1600-10K | 5' 55" | 5' 44".0 | 5' 33" | 5' 23".0 | 5' 11" | 5' 00" | 4' 48" | 4' 38" |
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| 41 | 2000-10K | 7' 24" | 7' 10".0 | 6' 55".0 | 6 45".0 | 6' 29" | 6' 15" | 6' 00" | 5' 48" |
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| 42 | 2000-10K+ | 7' 39" | 7' 25".0 | 7' 05".0 | 6' 55".0 | 6' 39" | 6' 25" | 6' 10" | ' 5' 58" |
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| 43 | 3000-10K | 11' 05" | 10' 45".0 | 10' 23".0 | 10' 07".0 | 9' 44" | 9' 23" | 9' 00" | 8' 42" |
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| 44 | 3000-10K+ | 11' 20" | 11' 00:.0 | 10' 38".0 | 10' 22".0 | 10' 00" | 9' 38" | 9' 15" | 8' 57" |
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