Percentage of Effort Training Times base on Mile/ 5K/10K
MILE	5 KM	10KM	RECOVERY PACE  60% to  65%      EFFORT per MILE	ENDURANCE PACE  70% to 75%       EFFORT per MILE	STAMINA PACE    80% to 85%       EFFORT per MILE	ECONOMY PACE  90% to  95%   EFFORT per 400m	SPEED PACE     95% to  100%  EFFORT per 100m
3:45	13:00  (4:11/mi)	27:00  (4:21/mi)	5:46 - 5:56	5:25 - 5:35	4:38 - 4:46	1:01 - 1:03	12.5 - 13.0
3:54	13:29  (4:21/mi)	28:00  (4:30/mi)	5:58 - 6:08	5:37 - 5:47	4:48 - 4:56	1:03 - 1:05	13.0 - 13.5
4:02	13:58  (4:30/mi)	29:00  (4:41/mi)	6:10 - 6:20	5:48 - 5:58	4:58 - 5:06	1:05 - 1:07	13.5 - 14.0
4:11	14:27  (4:39/mi)	30:00  (4:50/mi)	6:22 - 6:32	6:00 - 6:10	5:07 - 5:15	1:07 - 1:09	14.0 - 14.5
4:20	14:56  (4:49/mi)	31:00  (5:00/mi)	6:34 - 6:45	6:11 - 6:21	5:17 - 5:25	1:10 - 1:12	14.5 - 15.0
4:28	15:25  (4:58/mi)	32:00  (5:10/mi)	6:47 - 6:57	6:23 - 6:33	5:27 - 5:35	1:12 - 1:14	15.0 - 15.5
4:37	15:54  (5:07/mi)	33:00  (5:19/mi)	6:59 - 7:09	6:35 - 6:45	5:37 - 5:45	1:14 - 1:16	15.5 - 16.0
4:46	16:23  (5:18/mi)	34:00  (5:29/mi)	7:11 - 7:21	6:46 - 6:56	5:47 - 5:55	1:16 - 1:18	16.0 - 16.5
4:54	16:52  (5:26/mi)	35:00  (5:39/mi)	7:23 - 7:33	6:57 - 7:07	5:56 - 6:04	1:18 - 1:20	16.5 - 17.0
5:03	17:21  (5:35/mi)	36:00  (5:49/mi)	7:35 - 7:45	7:09 - 7:19	6:06 - 6:14	1:20 - 122	17.0 - 17.5
5:12	17:49  (5:45/mi)	37:00  (5:58/mi)	7:47 - 7:57	7:20 - 7:30	6:16 - 6:24	1:22 - 1:24	17.0 - 18.0
5:21	18:18  (5:54/mi)	38:00  (6:08/mi)	7:59 - 8:09	7:31 - 7:41	6:26 - 6:34	1:25 - 1:27	17.5 - 18.0
5:29	18:47  (6:03/mi)	39:00  (6:17/mi)	8:11 - 8:21	7:43 - 7:53	6:35 - 6:43	1:27 - 1:29	18.0 - 18.5
5:38	19:16  (6:13/mi)	40:00  (6:27/mi)	8:23 - 8:33	7:54 - 8:04	6:44 - 6:52	1:29 - 1:31	18.5 - 19.0
5:47	19:45  (6:22/mi)	41:00  (6:36/mi)	8:35 - 8:45	8:05 - 8:15	6:54 - 7:02	1:31 - 1:33	19.0 - 19.5
5:56	20:14  (6:31/mi)	42:00  (6:45/mi)	8:47 - 8:57	8:16 - 8:26	7:04 - 7:12	1:33 - 1:35	19.5 - 20.0
6:04	20:43  (6:41/mi)	43:00  (6:56/mi)	8:59 - 9:09	8:27 - 8:37	7:14 - 7:22	1:35 - 1:37	20.0 - 20.5
6:13	21:11  (6:50/mi)	44:00  (7:06/mi)	9:10 - 9:20	8:38 - 8:48	7:24 - 7:32	1:37 - 1:39	20.5 -21.0
6:22	21:41  (6:59/mi)	45:00  (7:16/mi)	9:22 - 9:32	8:49 - 8:59	7:33 - 7:41	1:39 - 1:41	21.0 - 21.5
6:31	22:10  (7:09/mi)	46:00  (7:25/mi)	9:33 - 9:43	9:00 - 9:10	7:43 - 7:51	1:42 - 1:43	21.5 - 22.0
6:39	22:38  (7:18/mi)	47:00  (7:35/mi)	9:45 - 9:55	9:11 - 9:21	7:52 - 8:00	1:44 - 1:46	21.5 - 22.0
6:48	23:07  (7:27/mi)	48:00  (7:44/mi)	9:56 - 10:06	9:22 - 9:32	8:01 - 8:09	1:46 - 1:48	22.0 - 22.5
6:57	23:36  (7:37/mi)	49:00  (7:54/mi)	10:08 - 10:18	9:33 - 9:43	8:11 - 8:19	1:48 - 1:50	22.5 - 23.0
7:06	24:05  (7:46/mi)	50:00  (8:04/mi)	10:19 - 10:29	9:44 - 9:54	8:21 - 8:29	1:50 - 1:52	23.0 - 23.5
7:15	24:34  (7:55/mi)	51:00  (8:14/mi)	10:30 - 10:40	9:55 - 10:05	8:31 - 8:39	1:52 - 1:54	23.0 - 24.0
7:23	25:03  (8:05/mi)	52:00  (8:23/mi)	10:41 - 10:51	10:06 - 10:16	8:40 - 8:48	1:54 - 1:56	23.5 - 24.0
7:32	25:32  (8:14/mi)	53:00  (8:33/mi)	10:53 - 11:03	10:17 - 10:26	8:49 - 8:57	1:56 - 1:58	24.0 - 24.5
7:41	26:01  (8:24/mi)	54:00 (8:43/mi)	11:04 - 11:14	10:27 - 10:36	8:58 - 9:06	1:58 - 2:00	24.5 - 25.0
7:50	26:30  (8:33/mi)	55:00  (8:52/mi)	11:15 - 11:25	10:37 - 10:47	9:08 - 9:16	2:00 - 2:02	25.0 - 25.5
7:59	26:59  (8:42/mi)	56:00  (9:02/mi)	11:26 - 11:36	10:48: 10:57	9:17 - 9:25	2:02 - 2:04	25.5 - 26.0
8:07	27:28  (8:51/mi)	57:00  (9:11/mi)	11:37 - 11:47	10:58 - 11:07	9:26 - 9:34	2:04 - 2:06	26.0 - 26.5
8:16	27:56  (9:01/mi)	58:00  (9:21/mi)	11:48 - 11:58	11:08 - 11:18	9:35 - 9:43	2:06 - 2:08	26.5 - 27.0
8:25	28:25  (9:10/mi	59:00  (9:31/mi)	11:59 - 12:09	11:19 - 11:28	9:44 - 9:52	2:08 - 2:10	27.0 - 27.5
8:34	28:54  (9:19/mi)	60:00  (9:41/mi)	12:10 - 12:20	11:29 - 11:38	9:54 - 10:02	2:10 - 2:12	27.5 - 28.0
References: Jack Daniels,PhD and M.J. Karvonen:  also "The Perfect Pace" Runner's World (Amby Burfoot)