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- Using a recent time from a race or workout, select a distance and enter your finish time using hours, minutes and seconds (h:mm:ss). Recommended training efforts, speed interval paces and projected race times at various distances will be displayed.
- While intervals can be completed at a wide variety of efforts, the times and paces listed are for the most commonly used at those distances. Longer repetitions correspond to threshold paces (roughly 5K to 10K pace) while the shorter repetitions correspond to more traditional interval paces (3K pace and faster). A coach may prescribe different paces or efforts than those provided.
- Projected race times assume similar conditions (temperature, humidity, wind, etc.), similar courses (hills, turns, footing, etc.), similar efforts (race, tempo, etc.), and appropriate training. Ex. If your 5K was completed on a track in 55 degree weather at a race effort, the projected 10K time would not be accurate for a hilly course in 75 degree weather. Ex. If your 5K time is based 25 miles per week of running, you cannot expect to run the equivalent marathon time based on 25 miles per week of training.