Plan speed workout repeats.
Speed work paces are derived from current fitness rather than guessed: taking 5 km pace and running about 12% faster produces the repetition pace used for short, fast intervals. Recovery is expressed as a multiple of the repetition time — twice the rep time is typical for true speed work — because the point is to reproduce the pace, not to accumulate fatigue.
Speed pace from 5 km fitness
5 km pace = 5 km time / 5; speed pace = 5 km pace x 0.88; rep time = rep distance / 1000 x speed pace x 60; recovery = rep time x ratio
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise programme, particularly if you have any medical condition. Official dimensions, rules and timings should be confirmed against the governing body for your sport.
For reps of 200-400 m, around 10-15% faster than 5 km pace. Anything much faster becomes sprint training and changes the adaptation.
Roughly twice the repetition time for genuine speed work. The aim is to hold pace across every rep, which incomplete recovery prevents.
Speed work uses shorter reps at faster than race pace with full recovery; classic intervals are longer, closer to race pace, with incomplete recovery to load the aerobic system.