Distance Training Pace Times

Track Training Run Pace, Distance
800m	LSD	SED	MMD	Tempo/MHD	Recovery
1:50	5:45-6:45	5:45-6:15	4:58-5:07	4:46-4:58	6:45-7:15
1:55	5:59-6:59	5:59-6:29	5:12-5:21	4:59-5:12	6:59-7:29
2:00	6:13-7:13	6:13-6:43	5:26-5:35	5:12-5:26	7:13-7:43
2:05	6:28-7:28	6:28-6:58	5:39-5:49	5:25-5:39	7:28-7:58
2:10	6:42-7:42	6:42-7:12	5:53-6:03	5:38-5:53	7:42-8:12
2:15	6:56-7:56	6:56-7:26	6:06-6:17	5:52-6:06	7:56-8:26
2:20	7:11-8:11	7:11-7:41	6:20-6:31	6:04-6:20	8:11-8:41
2:25	7:25-8:25	7:25-7:55	6:33-6:45	6:17-6:33	8:25-8:55
2:30	7:39-8:39	7:39-8:09	6:47-6:59	6:30-6:47	8:39-9:09
2:35	7:54-8:54	7:54-8:24	7:00-7:13	6:43-7:00	8:54-9:24
2:40	8:08-9:08	8:08-8:38	7:14-7:27	6:56-7:14	9:09-9:38
2:45	8:22-9:22	8:22-8:52	7:28-7:41	7:09-7:28	9:22-9:52
2:50	8:36-9:36	8:36-9:06	7:41-7:55	7:22-7:41	9:36-10:06
2:55	8:51-9:51	8:51-9:21	7:55-8:09	7:35-7:55	9:51-10:21
3:00	9:05-10:05	9:05-9:35	8:08-8:23	7:48-8:08	10:05-10:35
3:05	9:19-10:19	9:19-9:49	8:22-8:37	8:01-8:22	10:19-10:49
3:10	9:34-10:34	9:34-10:04	8:35-8:50	8:14-8:35	10:34-11:04
3:15	9:48-10:48	9:48-10:18	8:49-9:04	8:27-8:49	10:48-11:18
3:20	10:02-11:02	10:02-10:32	9:03-9:18	8:40-9:03	11:02-11:32
3:25	10:17-11:17	10:17-10:47	9:16-9:32	8:53-9:16	11:17-11:47
3:30	10:31-11:31	10:31-11:01	9:30-9:46	9:06-9:30	11:31-12:01
3:35	10:45-11:45	10:45-11:15	9:43-10:00	9:19-9:43	11:45-12:15
3:40	11:00-12:00	11:00-11:30	9:57-10:14	9:32-9:57	12:00-12:30
3:45	11:14-12:14	11:14-11:44	10:10-10:28	9:45-10:10	12:14-12:34
LSD = Long Slow Distance; SED = Short Easy Distance; MMD = Medium Mild Distance;
Tempo/MHD = Medium Hard Distance
	Level	Pace	Breathing
	Recovery	Easy	Very Easy to Talk
	LSD/SED	Moderate	Easy to Talk
	MMD	Steady	Hard to Talk
	Tempo/MHD	Hard	Very Hard to Talk
	Sprint/Race Pace	Very Hard	Cannot Talk
Routes can be found at MapMyRun.com, user name: coonrapidscc, password: cardinals.
Once on, click on “my runs” at the top and then click on which ever route you want.
You can also add routes that may not be on there, just make sure to name it something that
everyone will know.
1600m	LSD	SED	MMD	Tempo/MHD	Recovery
4:00	5:40-6:40	5:40-6:10	4:54-5:02	4:41-4:54	6:40-7:10
4:10	5:53-6:53	5:53-6:23	5:06-5:15	4:53-5:06	6:53-7:23
4:20	6:05-7:05	6:05-6:35	5:18-5:27	5:05-5:18	7:05-7:35
4:30	6:18-7:18	6:18-6:48	5:30-5:40	5:17-5:30	7:18-7:48
4:40	6:31-7:31	6:31-7:01	5:43-5:53	5:28-5:43	7:31-8:01
4:50	6:44-7:44	6:44-7:14	5:55-6:05	5:40-5:55	7:44-8:14
5:00	6:57-7:57	6:57-7:27	6:07-6:18	5:52-6:07	7:57-8:27
5:10	7:10-8:10	7:10-7:40	6:19-6:30	6:03-6:19	8:10-8:40
5:20	7:23-8:23	7:23-7:53	6:31-6:43	6:15-6:31	8:23-8:53
5:30	7:36-8:36	7:36-8:06	6:44-6:55	6:27-6:44	8:36-9:06
5:40	7:49-8:49	7:49-8:19	6:56-7:08	6:39-6:56	8:49-9:19
5:50	8:02-9:02	8:02-8:32	7:08-7:21	6:50-7:08	9:02-9:32
6:00	8:14-9:14	8:14-8:44	7:20-7:33	7:02-7:20	9:14-9:44
6:10	8:27-9:27	8:27-8:57	7:33-7:46	7:14-7:33	9:27-9:57
6:20	8:40-9:40	8:40-9:10	7:45-7:58	7:25-7:45	9:40-10:10
6:30	8:53-9:53	8:53-9:23	7:57-8:11	7:37-7:57	9:53-10:23
6:40	9:06-10:06	9:06-9:36	8:09-8:24	7:49-8:09	10:06-10:36
6:50	9:19-10:19	9:19-9:49	8:22-8:36	8:01-8:22	10:19-10:49
7:00	9:32-10:32	9:32-10:02	8:34-8:49	8:12-8:34	10:32-11:02
7:10	9:45-10:45	9:45-10:15	8:46-9:01	8:24-8:46	10:45-11:15
7:20	9:58-10:58	9:58-10:28	8:58-9:14	8:36-8:58	10:58-11:28
7:30	10:11-11:11	10:11-10:41	9:10-9:27	8:48-9:10	11:11-11:41
7:40	10:23-11:23	10:23-10:53	9:23-9:39	8:59-9:23	11:23-11:53
7:50	10:36-11:36	10:36-11:06	9:35-9:52	9:11-9:35	11:36-12:06
8:00	10:49-11:49	10:49-11:19	9:47-10:04	9:23-9:47	11:49-12:19
LSD = Long Slow Distance; SED = Short Easy Distance; MMD = Medium Mild Distance;
Tempo/MHD = Medium Hard Distance
	Level	Pace	Breathing
	Recovery	Easy	Very Easy to Talk
	LSD/SED	Moderate	Easy to Talk
	MMD	Steady	Hard to Talk
	Tempo/MHD	Hard	Very Hard to Talk
	Sprint/Race Pace	Very Hard	Cannot Talk
Routes can be found at MapMyRun.com, user name: coonrapidscc, password: cardinals.
Once on, click on “my runs” at the top and then click on which ever route you want.
You can also add routes that may not be on there, just make sure to name it something that
everyone will know.
3200m	LSD	SED	MMD	Tempo/MHD	Recovery
9:00	5:56-6:56	5:56-6:26	5:10-5:19	4:57-5:10	6:56-7:26
9:10	6:03-7:03	6:03-6:33	5:14-5:24	5:02-5:15	7:03-7:33
9:20	6:09-7:09	6:09-6:39	5:21-5:30	5:08-5:21	7:09-7:39
9:30	6:15-7:15	6:15-6:45	5:27-5:36	5:13-5:27	7:15-7:45
9:40	6:21-7:21	6:21-6:51	5:32-5:42	5:19-5:32	7:21-7:51
9:50	6:27-7:27	6:27-6:57	5:38-5:48	5:24-5:38	7:27-7:57
10:00	6:33-7:33	6:33-7:03	5:44-5:54	5:30-5:44	7:33-8:03
10:10	6:39-7:39	6:39-7:09	5:50-6:00	5:35-5:50	7:39-8:09
10:20	6:45-7:45	6:45-7:15	5:55-6:06	5:41-5:55	7:45-8:15
10:30	6:51-7:51	6:51-7:21	6:01-6:12	5:46-6:01	7:51-8:21
10:40	6:57-7:57	6:57-7:27	6:07-6:18	5:52-6:07	7:57-8:27
10:50	7:03-8:03	7:03-7:33	6:13-6:23	5:57-6:13	8:03-8:33
11:00	7:09-8:09	7:09-7:39	6:18-6:29	6:03-6:18	8:09-8:39
11:10	7:15-8:15	7:15-7:45	6:24-6:35	6:08-6:24	8:15-8:45
11:20	7:21-8:21	7:21-7:51	6:30-6:41	6:14-6:30	8:21-8:51
11:30	7:27-8:27	7:27-7:57	6:36-6:47	6:19-6:36	8:27-8:57
11:40	7:33-8:33	7:33-8:03	6:41-6:53	6:25-6:41	8:33-9:03
11:50	7:39-8:39	7:39-8:09	6:47-6:59	6:30-6:47	8:39-9:09
12:00	7:45-8:45	7:45-8:15	6:53-7:05	6:36-6:53	8:45-9:15
12:10	7:51-8:51	7:51-7:21	6:58-7:11	6:41-6:58	8:51-9:21
12:20	7:57-8:57	7:57-8:27	7:04-7:17	6:47-7:04	8:57-9:27
12:30	8:03-9:03	8:03-8:33	7:10-7:22	6:52-7:10	9:03-9:33
12:40	8:09-9:09	8:09-8:39	7:16-7:28	6:58-7:16	9:09-9:39
12:50	8:16-9:16	8:16-8:46	7:21-7:34	7:03-7:21	9:16-9:46
13:00	8:22-9:22	8:22-8:52	7:27-7:40	7:09-7:27	9:22-9:52
13:10	8:28-9:28	8:28-8:58	7:33-7:46	7:14-7:33	9:28-9:58
13:20	8:34-9:34	8:34-9:04	7:39-7:52	7:19-7:39	9:34-10:04
13:30	8:40-9:40	8:40-9:10	7:44-7:58	7:25-7:44	9:40-10:10
13:40	8:46-9:46	8:46-9:16	7:50-8:04	7:30-7:50	9:46-10:16
13:50	8:52-9:52	8:52-9:22	7:56-8:10	7:36-7:56	9:52-10:22
14:00	8:58-9:58	8:58-9:28	8:02-8:16	7:41-8:02	9:58-10:28
14:10	9:04-10:04	9:04-9:34	8:07-8:21	7:47-8:07	10:04-10:34
14:20	9:10-10:10	9:10-9:40	8:13-8:27	7:52-8:13	10:10-10:40
14:30	9:16-10:16	9:16-9:46	8:19-8:33	7:58-8:19	10:16-10:46
14:40	9:22-10:22	9:22-9:52	8:24-8:39	8:03-8:24	10:22-10:52
14:50	9:28-10:28	9:28-9:58	8:30-8:45	8:09-9:30	10:28-10:58
15:00	9:34-10:34	9:34-10:04	8:36-8:51	8:14-8:36	10:34-11:04
LSD = Long Slow Distance; SED = Short Easy Distance; MMD = Medium Mild Distance;
Tempo/MHD = Medium Hard Distance
	Level	Pace	Breathing
	Recovery	Easy	Very Easy to Talk
	LSD/SED	Moderate	Easy to Talk
	MMD	Steady	Hard to Talk
	Tempo/MHD	Hard	Very Hard to Talk
	Sprint/Race Pace	Very Hard	Cannot Talk
Routes can be found at MapMyRun.com, user name: coonrapidscc, password: cardinals.
Once on, click on “my runs” at the top and then click on which ever route you want.
You can also add routes that may not be on there, just make sure to name it something that
everyone will know.