This plan is for runners who can train 5 times per week. 46:00 is 7:24 per mile (4:36 per km) Training Pace Guide is a follows: Easy pace runs 9:05 - 10:00 per mile HM to Threshold pace runs 7:35 - 7:50 per mile 10K pace runs 7:20-7:30 per mile 5K pace runs 7:05-7:15 per mile 3K pace runs 6:50 - 7:00 per mile 1500 pace runs 6:20-6:30 per mile