Training paces

I'm a long time fan of Greg McMillan's running calculator - it fits my race results very closely. Here's a slightly edited, blog friendly, version of the results, assuming that 8:20 is my marathon pace. It isn't based on any actual race result, however it is quite close to my 5 mile PB, set on a hot hilly course, so it does seem realistic.

Event	5K	5 Mile	10K	15K	10 Mile	1/2 Marathon	Marathon
Time	22:22	37:04	46:27	1:11:59	1:17:50	1:43:22	3:38:00
Pace/Mile	7:12	7:24	7:28	7:43	7:47	7:54	8:20
Pace/Km	4:28	4:36	4:38	4:48	4:50	4:54	5:10

Endurance Workouts	Pace/Mile	Pace/Km
Recovery Jogs	9:50 to 10:20	6:06 to 6:25
Long Runs	8:50 to 9:50	5:29 to 6:06
Easy Runs	8:50 to 9:20	5:29 to 5:48

Stamina Workouts		Pace/Mile	Pace/Km
Steady-State Runs		7:54 to 8:08	4:54 to 5:03
Tempo Runs		7:34 to 7:54	4:42 to 4:54
Tempo Intervals		7:28 to 7:43	4:38 to 4:48
		Time/Interval
Cruise Intervals	(mile)	7:24 to 7:34
	(1200m)	5:31 to 5:39
	(1000m)	4:36 to 4:42
	(800m)	3:41 to 3:46
	(600m)	2:46 to 2:49
	(400m)	1:50 to 1:53

Speed Workouts
	Middle Distance Runners	Long Distance Runners
400m	1:36.3 to 1:40.4	1:38.2 to 1:43.8
800m	3:16.4 to 3:25.4	3:25.2 to 3:34.7
1000m	4:16.5 to 4:28.4	4:22.8 to 4:32.9
1200m	5:08.1 to 5:22.1	5:15.3 to 5:31.3
1600m	7:00.5 to 7:16.6	7:09.4 to 7:25.2
2000m	8:56.8 to 9:12.2	9:05.8 to 9:16.5

Sprint Workouts
	Middle Distance Runners	Long Distance Runners
100m	19.9 to 21.8	20.7 to 22.8
200m	41.5 to 45.6	42.6 to 46.8
300m	1:02.2 to 1:11.9	1:03.9 to 1:12.8
400m	1:27.3 to 1:37.1	1:31.3 to 1:38.2
600m	2:16.9 to 2:27.3	2:23.9 to 2:30.6