Easy/Long Pace	Marathon Pace	Threshold	5km	Interval Pace	Repetition
6:12 – 6:52	5:43	5:15	5:04	4:57	109
6:06 – 6:45	5:36	5:11	4:58	4:50	107
5:56 – 6:38	5:29	5:06	4:50	4:42	104
5:49 – 6:31	5:22	5:00	4:44	4:36	102
5:42 – 6:23	5:16	4:54	4:38	4:31	100
5:35 – 6:16	5:09	4:49	4:32	4:26	98
5:29 – 6:10	5:03	4:43	4:27	4:21	96
5:23 – 6:03	4:57	4:38	4:22	4:16	94
5:17 – 5:57	4:51	4:33	4:17	4:12	92
5:12 – 5:51	4:46	4:29	4:12	4:07	90
5:07 – 5:45	4:41	4:24	4:08	4:03	89
5:01 – 5:40	4:36	4:20	4:04	3:59	88
4:56 – 5:34	4:31	4:15	3:59	3:55	87
4:52 – 5:29	4:27	4:11	3:55	3:51	86
4:47 – 5:24	4:22	4:07	3:52	3:48	85
4:43 – 5:19	4:18	4:04	3:48	3:44	84
4:38 – 5:14	4:14	4:00	3:44	3:41	82
4:34 – 4:10	4:10	3:56	3:40	3:37	81
4:30 – 5:05	4:06	3:53	3:37	3:34	80
4:26 – 5:01	4:03	3:50	3:34	3:31	79
4:22 – 4:57	3:59	3:46	3:31	3:28	77
4:19 – 4:53	3:56	3:43	3:27	3:25	76
4:15 – 4:49	3:52	3:40	3:25	3:23	75
4:11 – 4:45	3:49	3:37	3:22	3:20	74
4:08 – 4:41	3:46	3:34	3:19	3:17	73
4:05 – 4:38	3:43	3:32	3:16	3:15	72
4:02 – 4:34	3:40	3:29	3:13	3:12	71
3:59 – 4:31	3:37	3:26	3:11	3:10	70