I can run:  mile 5k 10k 1/2 marathon marathon    in a time:  0 1 2 3 4 5 6  hours    0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59  minutes    0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59  seconds 



Your potential finish times for various race distances are:

DISTANCE	TIME	PACE/MILE
1 mile
5k
10k
1/2 marathon
marathon

YOUR CUSTOMIZED TRAINING PACES AND PERSONALIZED ENERGY WORKOUTS

The below workouts are examples of how the 5 Speed Running Method develops runners over a wide range of distances and effort levels. These workouts have been calculated specifically for you and can progressively train all the energy systems you need to perform at your best. To learn more about how to implement these workouts into your current running schedule, contact Coach Rickerman at coachrickerman@5speedrunning.com.

Get these customized workouts in your own personalized training plan here: www.runningtrainingplans.com

ENDURANCE	DURATION	PACE RANGE	EFFORT FEEL
Recovery runs	10-30 minutes		Easy easy. OK to run/walk.
Easy runs	20-70 minutes		Conversational. No huffing and puffing.
Long runs	75 minutes and up		Conversational. No huffing and puffing.

STAMINA	DURATION	PACE RANGE	REST	EFFORT/FEEL
Steady state continuous runs	20-60 minutes		jog rests if doing multiple shorter segments	Very little pressure on the upper body, stride opens and turnover quicker.
STEADY STATE REPS	REP DISTANCE	REP TIME	REST BETWEEN REPS	EFFORT/FEEL
Beginner 1-2 Intermediate 3-4 Advanced 5-6	1 mile		90 second jog	Very little pressure on the upper body, stride opens and turnover quicker.
Beginner 1-2 Intermediate 3-4 Advanced 5-6	1.5 mile		3 minute jog	Very little pressure on the upper body, stride opens and turnover quicker.
Beginner 1 Intermediate 1-2 Advanced 3-4	2 mile		5 minute jog	Very little pressure on the upper body, stride opens and turnover quicker.

STRENGTH REPS	REP DISTANCE	REP TIME	REST BETWEEN REPS	EFFORT/FEEL
Beginner 2-4 Intermediate 4-8 Advanced 8-12	400 meters		30-60 seconds	V02 max so definite pressing but not all out.
Beginner 1-2 Intermediate 2-4 Advanced 4-6	800 meters		45-60 seconds	V02 max so definite pressing but not all out.
Beginner 1 Intermediate 2-4 Advanced 4-6	1000 meters		45-60 seconds	V02 max so definite pressing but not all out.
Beginner 1 Intermediate 2-3 Advanced 3-4	1 mile		60-90 seconds	V02 max so definite pressing but not all out.

LONG DISTANCE SPEED	DURATION	PACE	REST	EFFORT/FEEL
LD Speed continuous runs	15-25 minutes		jog rests if doing shorter segments	Definite pressure here and if it seems easy to hit the paces, better to try to hit the paces with less effort than go faster than prescribed paces.
LD SPEED REPS	REP DISTANCE	REP TIME	REST BETWEEN REPS	EFFORT/FEEL
Beginner 2-8 Intermediate 6-12 Advanced 10-20	400 meters		60-90 seconds	Definite pressure here and if it seems easy to hit the paces, better to try to hit the paces with less effort than go faster than prescribed paces.
Beginner 2-4, Intermediate 3-6 Advanced 6-10	800 meters		60-90 seconds	Definite pressure here and if it seems easy to hit the paces, better to try to hit the paces with less effort than go faster than prescribed paces.
Beginner 1-2 Intermediate 2-4 Advanced 4-6	1 mile		60-90 seconds	Definite pressure here and if it seems easy to hit the paces, better to try to hit the paces with less effort than go faster than prescribed paces.