EPS TRAINING PACE CHART - Benson's EPS

1 EPS TRAINING PACE CHART (Copyright 2005)200m (Notes: * require a full on flying start; # require a 3 to 5 step jog in start)Time20m*40m*50m*60m*80m#90m#100m#1 20m# (Notes: # require a 'jog in' 3 to 5 step flying start; others a 2 to 3 step start)Time40m#60m#80m#100m# TRAINING PACE CHART 800mTime50m80m100m200m300m400m450m500m55 0600m650m1 TRAINING PACE CHART 1000mTime50m80m100m120m150m200m300m400m5 00m750m800m2

2 TRAINING PACE CHART 1500mTime100m200m300m400m500m600m800m100 0m1200m1320m~1 Mile3 TRAINING PACE CHART 3000mTime300m400m500m750m800m1000m1200m1 500m1600m2000m~2 Mile7 10 10 10 10 10 10 11 11 11 11 11 11 12 12 12 10 12 10 12 TRAINING PACE CHART 5000mTime100m400m500m800m1000m1200m1500m 1600m2000m3000m~3 Mile12 10 10 10

3 11 11 11 12 12 12 12 13 13 13 14 14 14 10 15 10 15 10 15 10 15 10 16 11 16 11 16 11 17 11 17 11 17 12 18 12 18 12 18 10 12 18 10 12 19 10 13 19 10 13 19 10 10 13 20 10 10 13 20 10 11 13 20 10 11 14 21 10 11 14 21 10 11 14 21 10 11 14 21 11 11 14 22 11 12 15 22 TRAINING PACE CHART 10,000mTime100m400m500m750m800m1000m1200 m1500m1600m2000m26:000 10 :000 10 :000 11 :000 11 :000 12 :000 12 :000 12 :000 13 :000 10 13 :000 10 14 :000 10 14 :000 11 14 :000 11 15 :000 11 15 :000 12 16 :000 12 16 :000 12 16 :000 12 17 :000 13 17 :000 13 18 :000 13 18 :000 14 18 :000 14 19 :000 14 19 :001 10 15 20 :001 10 15 20 :001 10 15 20 :001 10 15 21 :001 10 16 21 :001 11 16 22 :001 11 16 22 :001 11 17 22 :001 11 17 23 :001 11 17 23 :00:001 12 18 24 :01:001 12 18 24 :02:001 12 18 24 :03:001 10 12 18 25 :04:001 10 12 19 25 :05:001 10 13 19 26 :06:001 10 13 19 26 :07.

4 001 10 10 20 26 :08:001 10 10 20 27 :09:001 10 11 20 27 :10:001 10 11 21 28 :11:001 10 11 21 28 :12:001 10 11 21 28 :13:001 10 11 21 29 :14:001 11 11 22 29 :15:001 11 12 22 30 :16:001 11 12 22 30 :17:001 11 12 23 30 :18:001 11 12 23 31 :19:001 11 12 23 31 TRAINING PACE CHART 15k21,1kMarathonTimemin/ kmmin/ mileTimemin/ kmmin/ mileTimemin/ kmmin/ mile0:38:00 0:02:32 0:04:030:58:30 0:02:46 0:04:262:05:00 0:02:58 0:04:440:40:00 0:02:40 0:04:161:01:00 0:02:53 0:04:382:10:00 0:03:05 0:04:560:42:00 0:02:48 0:04:291:03:30 0:03:01 0:04:492:15:00 0:03:12 0:05:070:44:00 0:02:56 0:04:421:06:00 0:03:08 0:05:002:20:00 0:03:19 0:05:180:46:00 0:03:04 0:04:541:08:30 0:03:15 0:05:122:25:00 0:03:26 0:05:300:48:00 0:03:12 0:05:071:11:00 0:03:22 0:05:232:30:00 0:03:33 0:05:410:50:00 0:03:20 0:05:201:13:30 0:03:29 0:05:342:35:00 0:03:40 0:05:530:52:00 0:03:28 0:05:331:16:00 0:03:36 0:05:462:40:00 0:03:47 0:06:040:54:00 0:03:36 0:05:461:18:30 0:03:43 0:05:572:45:00 0:03:55 0:06:150:56:00 0:03:44 0:05:581:21:00 0:03:50 0:06:092:50:00 0:04:02 0:06:270:58:00 0:03:52 0:06:111:23:30 0:03:57 0:06:202:55:00 0:04:09 0:06:381:00:00 0:04:00 0:06:241:26:00 0:04:05 0:06:313:00:00 0:04:16 0:06:491:02:00 0:04:08 0:06:371:28:30 0:04:12 0:06:433:05:00 0:04:23 0:07:011:04:00 0:04:16 0:06:501:31:00 0:04:19 0:06:543:10:00 0:04:30 0:07:121:06:00 0:04:24 0:07:021:33:30 0:04:26 0:07:053:15:00 0:04:37 0:07:241:08:00 0:04:32 0:07:151:36:00 0:04:33 0:07:173:20:00 0:04:44 0:07:351:10:00 0:04:40 0:07:281:38:30 0:04:40 0:07:283:25:00 0:04:51 0:07:461:12:00 0:04:48 0:07:411:41:00 0:04:47 0:07:403:30:00 0:04:59 0:07:581:14:00 0:04:56 0:07:541:43:30 0.

5 04:54 0:07:513:35:00 0:05:06 0:08:091:16:00 0:05:04 0:08:061:46:00 0:05:01 0:08:023:40:00 0:05:13 0:08:201:18:00 0:05:12 0:08:191:48:30 0:05:09 0:08:143:45:00 0:05:20 0:08:321:20:00 0:05:20 0:08:321:51:00 0:05:16 0:08:253:50:00 0:05:27 0:08:431:22:00 0:05:28 0:08:451:53:30 0:05:23 0:08:363:55:00 0:05:34 0:08:551:24:00 0:05:36 0:08:581:56:00 0:05:30 0:08:484:00:00 0:05:41 0:09:061:26:00 0:05:44 0:09:101:58:30 0:05:37 0:08:594:05:00 0:05:48 0:09:171:28:00 0:05:52 0:09:232:01:00 0:05:44 0:09:114:10:00 0:05:55 0:09:291:30:00 0:06:00 0:09:362:03:30 0:05:51 0:09:224:15:00 0:06:03 0:09:401:32:00 0:06:08 0:09:492:06:00 0:05:58 0:09:334:20:00 0:06:10 0:09:511:34:00 0:06:16 0:10:022:08:30 0:06:05 0:09:454:25:00 0:06:17 0:10:031:36:00 0:06:24 0:10:142:11:00 0:06:13 0:09:564:30:00 0:06:24 0:10:141:38:00 0:06:32 0:10:272:13:30 0:06:20 0:10:074:35:00 0:06:31 0:10:261:40:00 0:06:40 0:10:402:16:00 0:06:27 0:10:194:40:00 0:06:38 0:10:371:42:00 0:06:48 0:10:532:18:30 0:06:34 0:10:304:45:00 0:06:45 0:10:481:44:00 0:06:56 0:11:062:21:00 0:06:41 0:10:424:50:00 0:06:52 0:11:001:46:00 0:07:04 0:11:182:23:30 0:06:48 0:10:534:55:00 0:06:59 0:11:111:48:00 0:07:12 0:11:312:26:00 0:06:55 0:11:045:00:00 0:07:07 0:11:221:50:00 0:07:20 0:11:442:28:30 0:07:02 0:11:165:05:00 0:07:14 0:11:341:52:00 0:07:28 0:11:572:31:00 0:07:09 0:11:275:10:00 0:07:21 0:11:451:54:00 0:07:36 0:12:102:33:30 0:07:16 0:11:385:15:00 0:07:28 0:11:571:56:00 0:07:44 0:12:222:36:00 0:07:24 0:11:505:20:00 0:07:35 0:12:081:58:00 0:07:52 0:12:352:38:30 0:07:31 0:12:015:25:00 0:07:42 0:12:192:00:00 0:08:00 0:12:482:41:00 0:07:38 0:12:135:30:00 0:07:49 0:12:312:02:00 0:08:08 0:13:012:43:30 0:07:45 0:12:245:35:00 0:07:56 0:12:422:04:00 0:08:16 0:13:142:46:00 0:07:52 0:12:355:40:00 0.

6 08:03 0:12:532:06:00 0:08:24 0:13:262:48:30 0:07:59 0:12:475:45:00 0:08:11 0:13:052:08:00 0:08:32 0:13:392:51:00 0:08:06 0:12:585:50:00 0:08:18 0:13:162:10:00 0:08:40 0:13:522:53:30 0:08:13 0:13:095:55:00 0:08:25 0:13:282:12:00 0:08:48 0:14:052:56:00 0:08:20 0:13:216:00:00 0:08:32 0:13:392:14:00 0:08:56 0:14:182:58:30 0:08:28 0:13:326:05:00 0:08:39 0:13:50