Training :: RRB LLC -- Rich Runner Boys

Pace calculatorinstant, asks nothing

What are you actually running?

Enter distance and time, press the button. The calculator gives you your pace, projects it onto the classic distances and lays out a split table.

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Split table

Cumulative times at an even pace.
Section	Pace	Elapsed

Plan 1 – from nothing to 5 kilometres8 weeks

For anyone starting at zero. Three sessions a week with at least one rest day in between. Walking breaks are not failure, they are part of the plan.

Week	Session A	Session B	Session C
1	8× (1 min run / 2 min walk)	8× (1/2)	30 min brisk walk
2	7× (2/2)	7× (2/2)	35 min walk
3	6× (3/2)	6× (3/2)	5× (3/2)
4	5× (5/2)	4× (5/2)	5× (4/1)
5	3× (8/2)	4× (7/2)	2× (12/3)
6	2× (15/2)	20 min unbroken	2× (12/2)
7	25 min unbroken	3× (10/1)	28 min easy
8	20 min easy	15 min easy	5 km unbroken

Week

Session A

Session B

Session C

8× (1 min run / 2 min walk)

8× (1/2)

30 min brisk walk

7× (2/2)

35 min walk

6× (3/2)

5× (3/2)

5× (5/2)

4× (5/2)

5× (4/1)

3× (8/2)

4× (7/2)

2× (12/3)

2× (15/2)

20 min unbroken

2× (12/2)

25 min unbroken

3× (10/1)

28 min easy

20 min easy

15 min easy

5 km unbroken

Plan 2 – ten kilometres under fifty minutes10 weeks

Requirement: 5 km unbroken without drama. Four sessions a week, one of them fast. Target pace is 4:59 min/km – that is 2:29 per 500 m.

Building block	What	How often	Why
Steady run	40–60 min at conversation pace	2×/week	base, capillaries, head
Intervals	6×800 m at target pace minus 10 s, 2 min jog	1×/week	feel for speed
Long run	75–90 min, easy	1×/week	endurance, fat metabolism
Strides	4×100 m building up smoothly	after 2 runs	form, cadence
Down week	every 4th week, 30 % less	planned in	this is where you get faster

Building block

What

How often

Why

Steady run

40–60 min at conversation pace

2×/week

base, capillaries, head

Intervals

6×800 m at target pace minus 10 s, 2 min jog

1×/week

feel for speed

Long run

75–90 min, easy

1×/week

endurance, fat metabolism

Strides

4×100 m building up smoothly

after 2 runs

form, cadence

Down week

every 4th week, 30 % less

planned in

this is where you get faster

Training theory in five sentencesunpaid, not for sale

Eighty to twenty. Four fifths of your kilometres are slow. Genuinely slow.
Raise your volume by ten per cent a week at most – and never volume and speed at the same time.
Sleep is training. The adaptation happens at night, not on the road.
Pain that gets worse as you run is a stop sign. Two days off cost nothing, six weeks do.
Plans are written for the average person. That person does not exist. Adjust it to yourself.

We are runners, not doctors. If something hurts, if you have a condition, or if you are coming back from a long break: get it checked first, then run.

Running log your browser only

Date

Note

Total: 0.00 km
Runs: 0
Longest: 0.00 km
Monthly target 100 km: [....................] 0%

Stays on this device. No account, no server, no analysis by us.

Rules of thumb

10 km race: 5 km time × 2 + 1 minute
Marathon: half marathon × 2 + 6 to 12 minutes
Easy run: 10 km pace + 60 to 90 s
New shoes: after 600 to 900 km
Drinking: from 60 minutes on; before that, thirst

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