EK Endurance Coaching Run Pace Chart
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1
5k10kV-dotZone 1Zone 2Zone 3 (tempo)(Threshold) Zone 4VO2 Zone 5Zone6
2
32:55-32:0168:04-66:213113:45-12:2512:24-11:2211:21-10:4510:13-9:549:19-9:098:50-2:40
3
32:00-31:0666:20-64:373213:27-12:0712:06-11:0511:04-10:299:57-9:389:03-8:538:34-2:40
4
31:05-30:1564:36-62:553313:11-11:5111:50-10:5010:49-10:159:43-9:248:51-8:418:22-2:40
5
30:14-29:3362:54-61:173412:50-11:3011:29-10:3410:33-10:009:29-9:118:39-8:298:09-2:40
6
29:32-28:4261:16-59:403512:41-11:2111:20-10:2110:20-9:479:17-8:598:27-8:187:56-2:40
7
28:41-28:0059:39-58:103612:25-11:0511:04-10:0710:06-9:339:04-8:468:15-8:067:42-2:40
8
27:59-27:1958:09-56:443712:12-10:5210:51-9:549:53-9:218:53-8:368:03-7:547:32-2:40
9
27:18-26:4156:43-55:233811:59-10:3910:38-9:419:40-9:088:42-8:257:51-7:427:22-2:40
10
26:40-26:0455:22-54:073911:47-10:2710:26-9:309:29-8:578:32-8:157:43-7:347:14-2:40
11
26:03-25:2954:06-52:484011:30-10:1510:14-9:189:17-8:468:20-8:047:35-7:267:06-2:40
12
25:28-24:5552:47-51:434111:19-10:0410:03-9:089:07-8:368:10-7:547:27-7:186:58-2:40
13
24:54-24:2451:42-50:364211:07-9:529:51-8:578:56-8:258:00-7:447:18-7:106:50-2:40
14
24:23-23:5350:35-49:324310:57-9:429:43-8:478:46-8:167:51-7:367:10-7:026:42-2:40
15
23:52-23:2449:31-48:314410:46-9:319:30-8:378:36-8:067:41-7:267:02-6:546:34-2:40
16
23:23-22:5548:30-47:334510:37-9:229:21-8:288:27-7:577:33-7:186:50-6:426:26-2:40
17
22:54-22:2847:32-46:374610:27-9:129:11-8:188:17-7:487:24-7:106:46-6:386:18-2:40
18
22:27-22:0246:36-45:434710:17-9:029:01-8:108:09-7:407:17-7:036:38-6:306:09-2:40
19
22:01-21:3845:42-44:504810:08-8:538:52-8:028:01-7:327:09-6:556:30-6:226:02-2:40
20
21:37-21:1344:49-44:014910:00-8:458:46-7:537:52-7:247:02-6:496:24-6:175:56-2:40
21
21:12-20:5144:00-43:13509:47-8:378:36-7:467:45-7:176:58-6:456:18-6:115:50-2:40
22
20:50-20:2943:12-42:27519:40-8:308:29-7:387:37-7:096:51-6:376:11-6:045:45-2:40
23
20:28-20:0742:26-41:43529:31-8:218:20-7:317:30-7:026:44-6:326:09-6:025:41-2:40
24
20:06-19:4641:42-41:00539:24-8:148:13-7:247:23-6:566:38-6:266:03-5:565:36-2:40
25
19:45-19:2640:59-40:19549:17-8:078:06-7:177:16-6:496:32-6:205:57-5:505:31-2:40
26
19:25-19:0840:18-39:40559:10-8:007:59-7:117:10-6:436:26-6:155:50-5:445:26-2:40
27
19:07-18:4939:39-39:01569:03-7:537:52-7:047:03-6:376:21-6:105:44-5:385:20-2:40
28
18:48-18:3139:00-38:24578:56-7:467:45-6:586:57-6:316:15-6:045:40-5:345:16-2:40
29
18:30-18:1338:23-37:49588:50-7:407:39-6:526:51-6:256:09-5:595:36-5:305:09-2:40
30
18:12-17:5737:48-37:14598:44-7:347:33-6:446:43-6:196:04-5:545:32-5:265:05-2:40
31
17:56-17:4137:13-36:41608:33-7:287:27-6:396:38-6:145:59-5:495:28-5:225:01-2:40
32
17:40-17:2536:40-36:08618:26-7:217:20-6:356:34-6:095:55-5:465:24-5:194:57-2:40
33
17:24-17:1036:07-35:37628:21-7:167:15-6:306:29-6:045:50-5:415:20-5:154:53-2:40
34
17:09-16:5535:36-35:07638:15-7:107:09-6:256:24-5:595:46-5:375:16-5:114:49-2:40
35
16:54-16:4135:06-34:38648:10-7:057:04-6:206:19-5:545:40-5:325:12-5:074:45-2:40
36
16:40-16:2734:37-34:09658:04-6:596:58-6:156:14-5:495:36-5:285:08-5:034:41-2:40
37
16:26-16:1434:08-33:42667:59-6:546:53-6:106:09-5:455:32-5:245:04-4:594:37-2:40
38
16:13-16:0133:41-33:15677:53-6:486:47-6:056:04-5:405:28-5:214:59-4:554:33-2:40
39
16:00-15:4833:14-32:48687:49-6:446:43-6:016:00-5:365:24-5:174:55-4:514:29-2:40
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Pace Chart
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