This plan is for runners who can train 5-6 times per week. 17:00 is 5:28 per mile (3:24 per km) Training Pace Guide is a follows: Easy pace runs 7:06-7:50 per mile HM to Threshold pace runs 5:53 - 5:57 per mile 10K pace runs 5:40 5K pace runs 5:28 3K pace runs 5:16 1500 pace runs 4:51