Pre-built race input

21:00 5K NSA / NSM training paces

These NSA / NSM training paces are based on a 21:00 5K. Short reps (3 min) target 4:26/km, medium reps (6 min) 4:33/km, long reps (10 min) 4:41/km, and easy running stays around 6:01/km. Open the sample plan or use the calculator below to adjust to your actual time.

Open 6 h/week plan Calculate another race result
Training paces 21:00 5K
10-min reps 4:41/km 3 x 10 min
6-min reps 4:33/km 5 x 6 min
3-min reps 4:26/km 9 x 3 min
Easy pace 6:01/km Easy run

Sample week at 6 hours

Start with this 6-hour week. Keep the quality days controlled and use the easy days for recovery.

Mon Easy run

45 min

Tue 3 x 10 min

50 min total · 90-120s recovery

4:41/km
Wed Easy run

45 min

Thu 5 x 6 min

50 min total · 60-90s recovery

4:33/km
Fri Easy run

40 min

Sat 9 x 3 min

55 min total · 60s recovery

4:26/km
Sun Easy run

75 min

Equivalent race performances

Race equivalents from the same fitness estimate. Treat them as a range for planning.

5K 21:02
10K 43:36
Half marathon 1:36:38
Marathon 3:20:57

Want your exact plan?

Start from this race input, change the weekly hours, add a marathon date if needed, or enter your exact recent result.

Calculate another race result

Use a recent race. 5K or 10K usually gives the most precise paces.

h/week

Nearest plan: 6 h/week

Generates a 15-week build plan.

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