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    Key Run#1

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    Anne Pris Lucena
    The document contains a table that lists target paces for different distance runs based on a runner's 5K time. The paces are provided for runs from 400m to 2000m and are intended to improve the runner's economy, speed and maximum oxygen uptake. Faster 5K times correspond to faster target paces across all distances.

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    Key Run#1

    Uploaded by

    Anne Pris Lucena
    16 views3 pages
    The document contains a table that lists target paces for different distance runs based on a runner's 5K time. The paces are provided for runs from 400m to 2000m and are intended to improve the runner's economy, speed and maximum oxygen uptake. Faster 5K times correspond to faster target paces across all distances.

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    key run#1

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    The document contains a table that lists target paces for different distance runs based on a runner's 5K time. The paces are provided for runs from 400m to 2000m and are intended to improve the runner's economy, speed and maximum oxygen uptake. Faster 5K times correspond to faster target paces across all distances.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    16 views3 pages

    Key Run#1

    Uploaded by

    Anne Pris Lucena
    The document contains a table that lists target paces for different distance runs based on a runner's 5K time. The paces are provided for runs from 400m to 2000m and are intended to improve the runner's economy, speed and maximum oxygen uptake. Faster 5K times correspond to faster target paces across all distances.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Table 4.

    1 Key Run #1 Paces


    (improves economy, running speed and VO2max)
    400m 600m 800m 1000m 1200m 1600m 2000m
    5K-time pace pace pace pace pace pace pace
    0:30:00 0:02:15 0:03:24 0:04:34 0:05:44 0:06:57 0:09:23 0:11:49
    0:30:10 0:02:16 0:03:25 0:04:35 0:05:46 0:06:59 0:09:27 0:11:53
    0:30:20 0:02:16 0:03:27 0:04:37 0:05:48 0:07:01 0:09:30 0:11:57
    0:30:30 0:02:17 0:03:28 0:04:38 0:05:50 0:07:04 0:09:33 0:12:01
    0:30:40 0:02:18 0:03:29 0:04:40 0:05:52 0:07:06 0:09:36 0:12:05
    0:30:50 0:02:19 0:03:30 0:04:42 0:05:54 0:07:09 0:09:39 0:12:09
    0:31:00 0:02:20 0:03:31 0:04:43 0:05:56 0:07:11 0:09:43 0:12:13
    0:31:10 0:02:20 0:03:33 0:04:45 0:05:58 0:07:13 0:09:46 0:12:17
    0:31:20 0:02:21 0:03:34 0:04:47 0:06:00 0:07:16 0:09:49 0:12:21
    0:31:30 0:02:22 0:03:35 0:04:48 0:06:02 0:07:18 0:09:52 0:12:25
    0:31:40 0:02:23 0:03:36 0:04:50 0:06:04 0:07:21 0:09:56 0:12:29
    0:31:50 0:02:24 0:03:38 0:04:51 0:06:06 0:07:23 0:09:59 0:12:33
    0:32:00 0:02:24 0:03:39 0:04:53 0:06:08 0:07:25 0:10:02 0:12:37
    0:32:10 0:02:25 0:03:40 0:04:55 0:06:10 0:07:28 0:10:05 0:12:41
    0:32:20 0:02:26 0:03:41 0:04:56 0:06:12 0:07:30 0:10:08 0:12:45
    0:32:30 0:02:27 0:03:42 0:04:58 0:06:14 0:07:33 0:10:12 0:12:50
    0:32:40 0:02:28 0:03:44 0:04:59 0:06:16 0:07:35 0:10:15 0:12:54
    0:32:50 0:02:29 0:03:45 0:05:01 0:06:18 0:07:38 0:10:18 0:12:58
    0:33:00 0:02:29 0:03:46 0:05:03 0:06:20 0:07:40 0:10:21 0:13:02
    0:33:10 0:02:30 0:03:47 0:05:04 0:06:22 0:07:42 0:10:24 0:13:06
    0:33:20 0:02:31 0:03:48 0:05:06 0:06:24 0:07:45 0:10:28 0:13:10
    0:33:30 0:02:32 0:03:50 0:05:07 0:06:26 0:07:47 0:10:31 0:13:14
    0:33:40 0:02:33 0:03:51 0:05:09 0:06:28 0:07:50 0:10:34 0:13:18
    0:33:50 0:02:33 0:03:52 0:05:11 0:06:30 0:07:52 0:10:37 0:13:22
    0:34:00 0:02:34 0:03:53 0:05:12 0:06:32 0:07:54 0:10:41 0:13:26
    0:34:10 0:02:35 0:03:54 0:05:14 0:06:34 0:07:57 0:10:44 0:13:30
    0:34:20 0:02:36 0:03:56 0:05:16 0:06:36 0:07:59 0:10:47 0:13:34
    0:34:30 0:02:37 0:03:57 0:05:17 0:06:38 0:08:02 0:10:50 0:13:38
    0:34:40 0:02:37 0:03:58 0:05:19 0:06:40 0:08:04 0:10:53 0:13:42
    0:34:50 0:02:38 0:03:59 0:05:20 0:06:42 0:08:07 0:10:57 0:13:46
    0:35:00 0:02:39 0:04:00 0:05:22 0:06:44 0:08:09 0:11:00 0:13:50
    0:35:10 0:02:40 0:04:02 0:05:24 0:06:46 0:08:11 0:11:03 0:13:54
    0:35:20 0:02:41 0:04:03 0:05:25 0:06:48 0:08:14 0:11:06 0:13:58
    0:35:30 0:02:41 0:04:04 0:05:27 0:06:50 0:08:16 0:11:10 0:14:02
    0:35:40 0:02:42 0:04:05 0:05:28 0:06:52 0:08:19 0:11:13 0:14:06
    0:35:50 0:02:43 0:04:06 0:05:30 0:06:54 0:08:21 0:11:16 0:14:10
    0:36:00 0:02:44 0:04:08 0:05:32 0:06:57 0:08:23 0:11:19 0:14:14
    0:36:10 0:02:45 0:04:09 0:05:33 0:06:59 0:08:26 0:11:22 0:14:18
    0:36:20 0:02:45 0:04:10 0:05:35 0:07:01 0:08:28 0:11:26 0:14:22
    0:36:30 0:02:46 0:04:11 0:05:36 0:07:03 0:08:31 0:11:29 0:14:26
    0:36:40 0:02:47 0:04:13 0:05:38 0:07:05 0:08:33 0:11:32 0:14:30
    0:36:50 0:02:48 0:04:14 0:05:40 0:07:07 0:08:35 0:11:35 0:14:34
    0:37:00 0:02:49 0:04:15 0:05:41 0:07:09 0:08:38 0:11:39 0:14:38
    0:37:10 0:02:49 0:04:16 0:05:43 0:07:11 0:08:40 0:11:42 0:14:42
    0:37:20 0:02:50 0:04:17 0:05:44 0:07:13 0:08:43 0:11:45 0:14:46
    0:37:30 0:02:51 0:04:19 0:05:46 0:07:15 0:08:45 0:11:48 0:14:50
    0:37:40 0:02:52 0:04:20 0:05:48 0:07:17 0:08:48 0:11:51 0:14:54
    0:37:50 0:02:53 0:04:21 0:05:49 0:07:19 0:08:50 0:11:55 0:14:58
    0:38:00 0:02:53 0:04:22 0:05:51 0:07:21 0:08:52 0:11:58 0:15:02
    0:38:10 0:02:54 0:04:23 0:05:53 0:07:23 0:08:55 0:12:01 0:15:06
    0:38:20 0:02:55 0:04:25 0:05:54 0:07:25 0:08:57 0:12:04 0:15:10
    0:38:30 0:02:56 0:04:26 0:05:56 0:07:27 0:09:00 0:12:07 0:15:14
    0:38:40 0:02:57 0:04:27 0:05:57 0:07:29 0:09:02 0:12:11 0:15:18
    0:38:50 0:02:57 0:04:28 0:05:59 0:07:31 0:09:04 0:12:14 0:15:22
    0:39:00 0:02:58 0:04:29 0:06:01 0:07:33 0:09:07 0:12:17 0:15:26
    0:39:10 0:02:59 0:04:31 0:06:02 0:07:35 0:09:09 0:12:20 0:15:30
    0:39:20 0:03:00 0:04:32 0:06:04 0:07:37 0:09:12 0:12:24 0:15:34
    0:39:30 0:03:01 0:04:33 0:06:05 0:07:39 0:09:14 0:12:27 0:15:38
    0:39:40 0:03:02 0:04:34 0:06:07 0:07:41 0:09:17 0:12:30 0:15:43
    0:39:50 0:03:02 0:04:35 0:06:09 0:07:43 0:09:19 0:12:33 0:15:47
    0:40:00 0:03:03 0:04:37 0:06:10 0:07:45 0:09:21 0:12:36 0:15:51
    0:00:01

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