Pre-built race input

22:00 5K NSA / NSM training paces

These NSA / NSM training paces are based on a 22:00 5K. Short reps (3 min) target 4:38/km, medium reps (6 min) 4:45/km, long reps (10 min) 4:54/km, and easy running stays around 6:18/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 22:00 5K

10-min reps 4:54/km 3 x 10 min

6-min reps 4:45/km 5 x 6 min

3-min reps 4:38/km 9 x 3 min

Easy pace 6:18/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

4:54/km

Wed Easy run

45 min

Thu 5 x 6 min

50 min total · 60-90s recovery

4:45/km

Fri Easy run

40 min

Sat 9 x 3 min

55 min total · 60s recovery

4:38/km

Sun Easy run

75 min

Equivalent race performances

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

5K 22:02

10K 45:42

Half marathon 1:41:18

Marathon 3:30:20

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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.