This plan is for runners who can train 4-5 times per week. 22:00 is 7:05 per mile (4:24per km) Training Pace Guide is a follows: Easy pace runs 9:00-9:50 per mile HM to Threshold pace runs 7:30 - 7:40 per mile 10K pace runs 7:15-7:25 5K pace runs 7:00-7:10 3K pace runs 6:50-6:55 1500 pace runs 6:20-6:35