MASTER 10 Miler Pace Sheet
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Lorenzoni 10 Miler Pace SheetExample Workouts:
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Before editing, make your own copy of the sheet. Click "File" --> "Make A Copy"Workout #1: 4x1000m @ 104% w/ 200m rest @ 70% for a 61 minute 10 miler.
Step 1: Type in 1:01:01 into blue cell.
Step 2: Outputs 3:47 per km and 6:06 per mile.
Step 3: Type 104 into the blue cell.
Step 4: Outputs 3:38 per km and 5:51 per mile
Step 5: Type 1000 into the blue cell and make sure Meters is checked. Outputs 3:38
for Rep Time
Repeat Step 3: Type 70 into the blue cell.
Repeat Step 4: Outputs 4:56 per km and 7:56 per mile
Repeat Step 5: Type 200 into the blue cell and make sure Meters is checked. Outputs
0:59 for Rep Time.

Workout should be 4x1000m @ 3:38 w/ 200m @ 59 seconds in between

Workout #2: 6 mile recovery at 75% for a 61 minute 10 Miler
Step 1: Type in 1:01:00 into blue cell.
Step 2: Outputs 3:47 per km and 6:06 per mile.
Step 3: Type 75 into the blue cell.
Step 4: Outputs 4:44 per km and 7:38 per mile
Step 5: Type 6 into the blue cell and make sure Miles is checked. Outputs 45:46 for Rep
Time.

6 mile run should be at 7:38 pace and 45:46 for total time.
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Step 1: Enter your 10 miler goal time in the blue cell.
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10 Miler1:15
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Step 2: These cells calculate your 10 miler pace in km and miles.
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kmmiles
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10 Miler Pace
4:407:30
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Step 3: What percentage of 10 Miler pace are you trying to calculate? Enter this percentage in blue cell. (For 104%, enter 104)Example Calculation:
90% would be 10% slower than 10 Mile Pace

90% = 100% x MP + 10% x MP
110% = 100% x MP - 10% x MP
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% of 10 Miler Pace
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%70
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Step 4: These cells calulate your workout pace based on the percentage input in Step 3
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kmmiles
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Workout Pace
6:049:45
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Step 5: Enter the distance of the rep you will be completing in the blue cell. Make sure you select the correct unit. The goal time for the rep is output below
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Rep Distance15Metersmiles
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Rep Time
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Extra Step: To figure out equivalent paces for other distances, use the chart below
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Equivalent Race Times with Percentages
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%DistanceTime
Pace/mile
Pace/km
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93.5Marathon3:29:257:594:58
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98Half Marthon1:40:177:394:45
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10010 Mile1:15:007:304:40
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10310k0:45:127:174:31
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1048k0:35:477:124:28
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106.55k21:477:014:21
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109.52 Mile13:356:474:13
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