This plan is for runners who can train 5-6 times per week. 17:30 is 5:38 per mile (3:30 per km) Training Pace Guide is a follows: Easy pace runs 7:20-8:00 per mile HM to Threshold pace runs 6:05 - 6:10 per mile 10K pace runs 5:50 5K pace runs 5:38 3K pace runs 5:25 1500 pace runs 5:00