This plan is for runners who can train 5-6 times per week. 36:00 is 5:48 per mile (3:36 per km) Training Pace Guide is a follows: Easy pace runs 7:15-8:00 per mile HM to Threshold pace runs 6:00- 6:05 per mile 10K pace runs 5:48 5K pace runs 5:35 3K pace runs 5:22 1500 pace runs 4:57