Current 5K Fitness Range and LT pace per mile:
16:00 = 5:41
16:30 = 5:52
17:00 = 6:04
17:30 = 6:15
18:15 = 6:26
19:00 = 6:42
19:45 = 6:58
20:30 = 7:15
21:30 = 7:35
22:30 = 7:56
24:00 = 8:30
25:30 = 8:58
26:45 = 9:28
28:00 = 9:55
LT Pacing: Below are ranges of LT paces based on "current 5K fitness levels." Obviously during the summer we are not racing so athletes don't have a current 5K time. Therefore the first few LT runs will be sort of an "experiment" in order of find that target pace. Another way to look at LT pacing is by effort expended,. For example LT is approximately 88% effort, hard but not all out. The most important thing is making sure the last 5 minutes is keeping on pace or even progressing down to a faster pace.
Current 5K Fitness Range and LT pace per mile: 16:00 = 5:41 16:30 = 5:52 17:00 = 6:04 17:30 = 6:15 18:15 = 6:26 19:00 = 6:42 19:45 = 6:58 20:30 = 7:15 21:30 = 7:35 22:30 = 7:56 24:00 = 8:30 25:30 = 8:58 26:45 = 9:28 28:00 = 9:55
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