Pacing Guide

Benefits of a varied weekly training schedule

One of the best ways to improve your overall running performance is to combine several different types of running into a structured weekly schedule. By doing this you will improve different aspects of your fitness, provide greater opportunity for recovery between training sessions and reduce the risk of injury. In addition, not only will it help to better condition your body for running, it is likely to provide added interest and variety to help keep you motivated.

What types of running should I include in my weekly training?

One of the most common ways to categorise running is by how fast you run. However, "fast" means different things to different runners, so in general terms it is best explained by how hard you run, i.e. the level of effort or the intensity of the training session. Its always been a tradition for runners to run longer runs at the weekend and our club supports this through our Facebook group. This area allows members to let other members know what they plan for the weekend, where they are running from, how fast and how far.

So how fast should i run? The information below is a guide only


The pace is 60-75 secs per mile
slower than your 10k pace.

Example Pacing.

Long runs

  • 10k in 45 minutes, your long runs should be run at ~ 8:15/mile.
  • 10k in 50 minutes, your long runs should be run at ~ 9:15/mile
  • 10k in 55 minutes, your long runs should be run at ~ 10:15/mile.
  • 10k in 60 mins, your long runs should be run at ~ 11:15/mile.
These will be consistent effort -10k pace +30s