Training Paces Based on 2-Mile Time
 
2 mile time
5K Projection
Distance
Threshold
Interval
 
9:00
14:19
5:37 - 5:51
5:02 - 5:07
4:35 - 4:30
 
9:05
14:27
5:40 - 5:54
5:05 - 5:10
4:37 - 4:32
 
9:10
14:35
5:43 - 5:57
5:08 - 5:13
4:40 - 4:35
 
9:15
14:43
5:46 - 6:00
5:10 - 5:16
4:43 - 4:37
 
9:20
14:51
5:50 - 6:04
5:13 - 5:19
4:45 - 4:40
 
9:25
14:59
5:53 - 6:07
5:16 - 5:22
4:48 - 4:42
 
9:30
15:07
5:56 - 6:10
5:19 - 5:24
4:50 - 4:45
 
9:35
15:14
5:59 - 6:13
5:22 - 5:27
4:53 - 4:47
 
9:40
15:22
6:02 - 6:17
5:24 - 5:30
4:55 - 4:50
 
9:45
15:30
6:05 - 6:20
5:27 - 5:33
4:58 - 4:52
 
9:50
15:38
6:08 - 6:23
5:30 - 5:36
5:00 - 4:55
 
9:55
15:46
6:11 - 6:26
5:33 - 5:39
5:03 - 4:57
 
10:00
15:54
6:15 - 6:30
5:36 - 5:41
5:06 - 5:00
 
10:05
16:02
6:18 - 6:33
5:38 - 5:44
5:08 - 5:02
 
10:10
16:10
6:21 - 6:36
5:41 - 5:47
5:11 - 5:05
 
10:15
16:18
6:24 - 6:39
5:44 - 5:50
5:13 - 5:07
 
10:20
16:26
6:27 - 6:43
5:47 - 5:53
5:16 - 5:10
 
10:25
16:34
6:30 - 6:46
5:50 - 5:56
5:18 - 5:12
 
10:30
16:42
6:33 - 6:49
5:52 - 5:59
5:21 - 5:15
 
10:35
16:50
6:36 - 6:52
5:55 - 6:01
5:23 - 5:17
 
10:40
16:58
6:40 - 6:56
5:58 - 6:04
5:26 - 5:20
 
10:45
17:06
6:43 - 6:59
6:01 - 6:07
5:28 - 5:22
 
10:50
17:14
6:46 - 7:02
6:04 - 6:10
5:31 - 5:25
 
10:55
17:22
6:49 - 7:05
6:06 - 6:13
5:34 - 5:27
 
11:00
17:30
6:52 - 7:09
6:09 - 6:16
5:36 - 5:30
 
11:05
17:38
6:55 - 7:12
6:12 - 6:19
5:39 - 5:32
 
11:10
17:46
6:58 - 7:15
6:15 - 6:21
5:41 - 5:35
 
11:15
17:54
7:01 - 7:18
6:18 - 6:24
5:44 - 5:37
 
11:20
18:02
7:05 - 7:22
6:20 - 6:27
5:46 - 5:40
 
11:25
18:10
7:08 - 7:25
6:23 - 6:30
5:49 - 5:42
 
11:30
18:17
7:11 - 7:28
6:26 - 6:33
5:51 - 5:45
 
11:35
18:25
7:14 - 7:31
6:29 - 6:36
5:54 - 5:47
 
11:40
18:33
7:17 - 7:35
6:32 - 6:38
5:57 - 5:50
 
11:45
18:41
7:20 - 7:38
6:34 - 6:41
5:59 - 5:52
 
11:50
18:49
7:23 - 7:41
6:37 - 6:44
6:02 - 5:55
 
11:55
18:57
7:26 - 7:44
6:40 - 6:47
6:04 - 5:57
 
12:00
19:05
7:30 - 7:48
6:43 - 6:50
6:07 - 6:00
 
12:05
19:13
7:33 - 7:51
6:46 - 6:53
6:09 - 6:02
 
12:10
19:21
7:36 - 7:54
6:48 - 6:56
6:12 - 6:05
 
12:15
19:29
7:39 - 7:57
6:51 - 6:58
6:14 - 6:07
 
12:20
19:37
7:42 - 8:01
6:54 - 7:01
6:17 - 6:10
 
12:25
19:45
7:45 - 8:04
6:57 - 7:04
6:19 - 6:12
 
12:30
19:53
7:48 - 8:07
7:00 - 7:07
6:22 - 6:15
 
12:35
20:01
7:51 - 8:10
7:02 - 7:10
6:25 - 6:17
 
12:40
20:09
7:55 - 8:14
7:05 - 7:13
6:27 - 6:20
 
12:45
20:17
7:58 - 8:17
7:08 - 7:16
6:30 - 6:22
 
12:50
20:25
8:01 - 8:20
7:11 - 7:18
6:32 - 6:25
 
12:55
20:33
8:04 - 8:23
7:14 - 7:21
6:35 - 6:27
 
13:00
20:41
8:07 - 8:27
7:16 - 7:24
6:37 - 6:30
 
13:05
20:49
8:10 - 8:30
7:19 - 7:27
6:40 - 6:32
 
13:10
20:57
8:13 - 8:33
7:22 - 7:30
6:42 - 6:35
 
13:15
21:05
8:16 - 8:36
7:25 - 7:33
6:45 - 6:37
 
13:20
21:13
8:20 - 8:40
7:28 - 7:35
6:48 - 6:40
 
13:25
21:20
8:23 - 8:43
7:30 - 7:38
6:50 - 6:42
 
13:30
21:28
8:26 - 8:46
7:33 - 7:41
6:53 - 6:45
 
13:35
21:36
8:29 - 8:49
7:36 - 7:44
6:55 - 6:47
 
13:40
21:44
8:32 - 8:53
7:39 - 7:47
6:58 - 6:50
 
13:45
21:52
8:35 - 8:56
7:42 - 7:50
7:00 - 6:52
 
13:50
22:00
8:38 - 8:59
7:44 - 7:53
7:03 - 6:55
 
13:55
22:08
8:41 - 9:02
7:47 - 7:55
7:05 - 6:57
 
14:00
22:16
8:45 - 9:06
7:50 - 7:58
7:08 - 7:00
 
14:05
22:24
8:48 - 9:09
7:53 - 8:01
7:10 - 7:02
 
14:10
22:32
8:51 - 9:12
7:56 - 8:04
7:13 - 7:05
 
14:15
22:40
8:54 - 9:15
7:58 - 8:07
7:16 - 7:07
 
14:20
22:48
8:57 - 9:19
8:01 - 8:10
7:18 - 7:10
 
14:25
22:56
9:00 - 9:22
8:04 - 8:13
7:21 - 7:12
 
14:30
23:04
9:03 - 9:25
8:07 - 8:15
7:23 - 7:15
 
14:35
23:12
9:06 - 9:28
8:10 - 8:18
7:26 - 7:17
 
14:40
23:20
9:10 - 9:32
8:12 - 8:21
7:28 - 7:20
 
14:45
23:28
9:13 - 9:35
8:15 - 8:24
7:31 - 7:22
 
14:50
23:36
9:16 - 9:38
8:18 - 8:27
7:33 - 7:25
 
14:55
23:44
9:19 - 9:41
8:21 - 8:30
7:36 - 7:27
 
15:00
23:52
9:22 - 9:45
8:24 - 8:33
7:39 - 7:30
 
15:05
24:00
9:25 - 9:48
8:26 - 8:35
7:41 - 7:32
 
15:10
24:08
9:28 - 9:51
8:29 - 8:38
7:44 - 7:35
 
15:15
24:16
9:31 - 9:54
8:32 - 8:41
7:46 - 7:37
 
15:20
24:23
9:35 - 9:58
8:35 - 8:44
7:49 - 7:40
 
15:25
24:31
9:38 - 10:01
8:38 - 8:47
7:51 - 7:42
 
15:30
24:39
9:41 - 10:04
8:40 - 8:50
7:54 - 7:45
 
15:35
24:47
9:44 - 10:07
8:43 - 8:52
7:56 - 7:47
 
15:40
24:55
9:47 - 10:11
8:46 - 8:55
7:59 - 7:50
 
15:45
25:03
9:50 - 10:14
8:49 - 8:58
8:01 - 7:52
 
15:50
25:11
9:53 - 10:17
8:52 - 9:01
8:04 - 7:55
 
15:55
25:19
9:56 - 10:20
8:54 - 9:04
8:07 - 7:57
 
16:00
25:27
10:00 - 10:24
8:57 - 9:07
8:09 - 8:00