2015-2016 Paces – Download PDF version of training paces.
| MM | 5K | 10K | HM | FM | ER | SSR | TI |
| 05:30 | 06:11 | 06:22 | 06:47 | 07:08 | 09:08 | 06:38 | 06:14 |
| 05:40 | 06:23 | 06:34 | 07:00 | 07:21 | 09:21 | 06:50 | 06:26 |
| 05:50 | 06:34 | 06:45 | 07:12 | 07:34 | 09:34 | 07:02 | 06:37 |
| 06:00 | 06:45 | 06:57 | 07:24 | 07:47 | 09:47 | 07:15 | 06:48 |
| 06:10 | 06:56 | 07:08 | 07:37 | 08:00 | 10:00 | 07:27 | 07:00 |
| 06:20 | 07:08 | 07:20 | 07:49 | 08:13 | 10:13 | 07:39 | 07:11 |
| 06:30 | 07:19 | 07:32 | 08:01 | 08:26 | 10:26 | 07:51 | 07:22 |
| 06:40 | 07:30 | 07:43 | 08:14 | 08:39 | 10:39 | 08:03 | 07:34 |
| 06:50 | 07:41 | 07:55 | 08:26 | 08:52 | 10:52 | 08:15 | 07:45 |
| 07:00 | 07:52 | 08:06 | 08:38 | 09:05 | 11:05 | 08:27 | 07:56 |
| 07:10 | 08:04 | 08:18 | 08:51 | 09:18 | 11:18 | 08:39 | 08:08 |
| 07:20 | 08:15 | 08:30 | 09:03 | 09:31 | 11:31 | 08:51 | 08:19 |
| 07:30 | 08:26 | 08:41 | 09:15 | 09:44 | 11:44 | 09:03 | 08:30 |
| 07:40 | 08:38 | 08:53 | 09:28 | 09:57 | 11:57 | 09:15 | 08:42 |
| 07:50 | 08:49 | 09:04 | 09:40 | 10:10 | 12:10 | 09:27 | 08:53 |
| 08:00 | 09:00 | 09:16 | 09:52 | 10:23 | 12:23 | 09:39 | 09:04 |
| 08:10 | 09:11 | 09:27 | 10:05 | 10:36 | 12:36 | 09:51 | 09:16 |
| 08:20 | 09:22 | 09:39 | 10:17 | 10:49 | 12:49 | 10:04 | 09:27 |
| 08:10 | 09:11 | 09:27 | 10:05 | 10:36 | 12:36 | 09:51 | 09:16 |
| 08:30 | 09:34 | 09:51 | 10:29 | 11:02 | 13:02 | 10:16 | 09:38 |
| 08:40 | 09:45 | 10:02 | 10:42 | 11:15 | 13:15 | 10:28 | 09:50 |
| 08:50 | 09:56 | 10:14 | 10:54 | 11:28 | 13:28 | 10:40 | 10:01 |
| 09:00 | 10:07 | 10:25 | 11:06 | 11:41 | 13:41 | 10:52 | 10:12 |
| 09:10 | 10:19 | 10:37 | 11:19 | 11:54 | 13:54 | 11:04 | 10:24 |
| 09:20 | 10:30 | 10:48 | 11:31 | 12:07 | 14:07 | 11:16 | 10:35 |
| 09:30 | 10:41 | 11:00 | 11:43 | 12:20 | 14:20 | 11:28 | 10:46 |
| 09:40 | 10:52 | 11:12 | 11:56 | 12:33 | 14:33 | 11:40 | 10:58 |
| 09:50 | 11:04 | 11:23 | 12:08 | 12:46 | 14:46 | 11:52 | 11:09 |
| 10:00 | 11:15 | 11:35 | 12:20 | 12:59 | 14:59 | 12:04 | 11:20 |
| 10:10 | 11:26 | 11:46 | 12:33 | 13:12 | 15:12 | 12:16 | 11:32 |
| 10:20 | 11:37 | 11:58 | 12:45 | 13:25 | 15:25 | 12:28 | 11:43 |
| 10:30 | 11:49 | 12:10 | 12:57 | 13:38 | 15:38 | 12:40 | 11:54 |
| 10:40 | 12:00 | 12:21 | 13:10 | 13:51 | 15:51 | 12:52 | 12:06 |
| 10:50 | 12:11 | 12:33 | 13:22 | 14:04 | 16:04 | 13:05 | 12:17 |
| 11:00 | 12:22 | 12:44 | 13:34 | 14:17 | 16:17 | 13:17 | 12:28 |
| 11:10 | 12:34 | 12:56 | 13:47 | 14:30 | 16:30 | 13:29 | 12:40 |
| 11:20 | 12:45 | 13:07 | 13:59 | 14:43 | 16:43 | 13:41 | 12:51 |
| 11:30 | 12:56 | 13:19 | 14:11 | 14:56 | 16:56 | 13:53 | 13:02 |
| 11:40 | 13:07 | 13:31 | 14:24 | 15:09 | 17:09 | 14:05 | 13:14 |
| 11:50 | 13:19 | 13:42 | 14:36 | 15:22 | 17:22 | 14:17 | 13:25 |
| 12:00 | 13:30 | 13:54 | 14:48 | 15:35 | 17:35 | 14:29 | 13:36 |
| 12:10 | 13:41 | 14:05 | 15:01 | 15:48 | 17:48 | 14:41 | 13:48 |
| 12:20 | 13:52 | 14:17 | 15:13 | 16:01 | 18:01 | 14:53 | 13:59 |
| 12:30 | 14:04 | 14:28 | 15:26 | 16:14 | 18:14 | 15:05 | 14:10 |
| 12:40 | 14:15 | 14:40 | 15:38 | 16:26 | 18:26 | 15:17 | 14:22 |
| 12:50 | 14:26 | 14:52 | 15:50 | 16:39 | 18:39 | 15:29 | 14:33 |
| 13:00 | 14:37 | 15:03 | 16:03 | 16:52 | 18:52 | 15:41 | 14:45 |
| 13:10 | 14:49 | 15:15 | 16:15 | 17:05 | 19:05 | 15:54 | 14:56 |
| 13:20 | 15:00 | 15:26 | 16:27 | 17:18 | 19:18 | 16:06 | 15:07 |
| 13:30 | 15:11 | 15:38 | 16:40 | 17:31 | 19:31 | 16:18 | 15:19 |
| 13:40 | 15:22 | 15:50 | 16:52 | 17:44 | 19:44 | 16:30 | 15:30 |
| 13:50 | 15:34 | 16:01 | 17:04 | 17:57 | 19:57 | 16:42 | 15:41 |
| 14:00 | 15:45 | 16:13 | 17:17 | 18:10 | 20:10 | 16:54 | 15:53 |
| 14:10 | 15:56 | 16:24 | 17:29 | 18:23 | 20:23 | 17:06 | 16:04 |
| 14:20 | 16:07 | 16:36 | 17:41 | 18:36 | 20:36 | 17:18 | 16:15 |
| 14:30 | 16:19 | 16:47 | 17:54 | 18:49 | 20:49 | 17:30 | 16:27 |
| 14:40 | 16:30 | 16:59 | 18:06 | 19:02 | 21:02 | 17:42 | 16:38 |
| 14:50 | 16:41 | 17:11 | 18:18 | 19:15 | 21:15 | 17:54 | 16:49 |
| 15:00 | 16:52 | 17:22 | 18:31 | 19:28 | 21:28 | 18:06 | 17:01 |
| 15:10 | 17:04 | 17:34 | 18:43 | 19:41 | 21:41 | 18:18 | 17:12 |
| 15:20 | 17:15 | 17:45 | 18:55 | 19:54 | 21:54 | 18:30 | 17:23 |
| 15:30 | 17:26 | 17:57 | 19:08 | 20:07 | 22:07 | 18:43 | 17:35 |
| 15:40 | 17:37 | 18:09 | 19:20 | 20:20 | 22:20 | 18:55 | 17:46 |
| 15:50 | 17:49 | 18:20 | 19:32 | 20:33 | 22:33 | 19:07 | 17:57 |
| 16:00 | 18:00 | 18:32 | 19:45 | 20:46 | 22:46 | 19:19 | 18:09 |
| 16:10 | 18:11 | 18:43 | 19:57 | 20:59 | 22:59 | 19:31 | 18:20 |
| 16:20 | 18:22 | 18:55 | 20:09 | 21:12 | 23:12 | 19:43 | 18:31 |
| 16:30 | 18:34 | 19:06 | 20:22 | 21:25 | 23:25 | 19:55 | 18:43 |
| 16:40 | 18:45 | 19:18 | 20:34 | 21:38 | 23:38 | 20:07 | 18:54 |
| 16:50 | 18:56 | 19:30 | 20:46 | 21:51 | 23:51 | 20:19 | 19:05 |
| 17:00 | 19:07 | 19:41 | 20:59 | 22:04 | 24:04 | 20:31 | 19:17 |
MM = Magic Mile
5K = 5K Race Pace
10K = 10K Race Pace
HM = Half Marathon Race Pace
FM = Full Marathon Race Pace
ER =Easy/Endurance Run Pace
SSR = Steady State Run Pace
TI = Tempo Interval Run Pace