This plan is for runners who can train 4-5 times per week. 21:00 is 6:46 per mile (4:12 per km) Training Pace Guide is a follows: Easy pace runs 8:40-9:30 per mile HM to Threshold pace runs 7:10-7:20 per mile 10K pace runs 6:55-7:05 5K pace runs 6:40-6:50 3K pace runs 6:25-6:35 1500 pace runs 6:00-6:10