The Official Coach Latter Pacing
Chart
|
Goal 5K Time
|
5K Pace/Mile
|
Easy run pace range/mile
Slow Fast
|
Medium Run
|
Tempo
|
|
|
15:00.0
|
04:50.3
|
06:54.7
|
06:27.1
|
06:02.9
|
05:15.6
|
|
15:30.0
|
05:00.0
|
07:08.6
|
06:40.0
|
06:15.0
|
05:26.1
|
|
16:00.0
|
05:09.7
|
07:22.4
|
06:52.9
|
06:27.1
|
05:36.6
|
|
16:30.0
|
05:19.4
|
07:36.2
|
07:05.8
|
06:39.2
|
05:47.1
|
|
17:00.0
|
05:29.0
|
07:50.0
|
07:18.7
|
06:51.3
|
05:57.6
|
|
17:30.0
|
05:38.7
|
08:03.9
|
07:31.6
|
07:03.4
|
06:08.2
|
|
18:00.0
|
05:48.4
|
08:17.7
|
07:44.5
|
07:15.5
|
06:18.7
|
|
18:30.0
|
05:58.1
|
08:31.5
|
07:57.4
|
07:27.6
|
06:29.2
|
|
19:00.0
|
06:07.7
|
08:45.3
|
08:10.3
|
07:39.7
|
06:39.7
|
|
19:30.0
|
06:17.4
|
08:59.2
|
08:23.2
|
07:51.8
|
06:50.2
|
|
20:00.0
|
06:27.1
|
09:13.0
|
08:36.1
|
08:03.9
|
07:00.8
|
|
20:30.0
|
06:36.8
|
09:26.8
|
08:49.0
|
08:16.0
|
07:11.3
|
|
21:00.0
|
06:46.5
|
09:40.6
|
09:01.9
|
08:28.1
|
07:21.8
|
|
21:30.0
|
06:56.1
|
09:54.5
|
09:14.8
|
08:40.2
|
07:32.3
|
|
22:00.0
|
07:05.8
|
10:08.3
|
09:27.7
|
08:52.3
|
07:42.8
|
|
22:30.0
|
07:15.5
|
10:22.1
|
09:40.6
|
09:04.4
|
07:53.4
|
|
23:00.0
|
07:25.2
|
10:35.9
|
09:53.5
|
09:16.5
|
08:03.9
|
|
23:30.0
|
07:34.8
|
10:49.8
|
10:06.5
|
09:28.5
|
08:14.4
|
|
24:00.0
|
07:44.5
|
11:03.6
|
10:19.4
|
09:40.6
|
08:24.9
|
|
24:30.0
|
07:54.2
|
11:17.4
|
10:32.3
|
09:52.7
|
08:35.4
|
|
25:00.0
|
08:03.9
|
11:31.2
|
10:45.2
|
10:04.8
|
08:45.9
|
|
25:30.0
|
08:13.5
|
11:45.1
|
10:58.1
|
10:16.9
|
08:56.5
|
|
26:00.0
|
08:23.2
|
11:58.9
|
11:11.0
|
10:29.0
|
09:07.0
|
|
26:30.0
|
08:32.9
|
12:12.7
|
11:23.9
|
10:41.1
|
09:17.5
|
|
27:00.0
|
08:42.6
|
12:26.5
|
11:36.8
|
10:53.2
|
09:28.0
|
|
27:30.0
|
08:52.3
|
12:40.4
|
11:49.7
|
11:05.3
|
09:38.5
|
|
28:00.0
|
09:01.9
|
12:54.2
|
12:02.6
|
11:17.4
|
09:49.1
|
|
28:30.0
|
09:11.6
|
13:08.0
|
12:15.5
|
11:29.5
|
09:59.6
|
|
29:00.0
|
09:21.3
|
13:21.8
|
12:28.4
|
11:41.6
|
10:10.1
|
|
29:30.0
|
09:31.0
|
13:35.7
|
12:41.3
|
11:53.7
|
10:20.6
|
|
30:00.0
|
09:40.6
|
13:49.5
|
12:54.2
|
12:05.8
|
10:31.1
|
*Pace chart assumes
you are running on a flat surface. Hilly runs will lead to slower times.
EASY and REGULAR RUNS
– Conversational pace but not a shuffle. Listen to your body at this pace.
MEDIUM RUNS – Moderately
challenging pace, but your breathing should never be out of control.
TEMPO – Also
known as the lactate threshold, this pace is “comfortably hard.” About 20-40
secs/mile slower than 5K pace.
HILLS – Run at 5K
race effort uphill, then easy effort downhill. Continual movement is key.
Appletree Summer Camp
Where:
Appletree Group Camp near Topton, NC
When:
Friday, July 10 – Saturday, July 11
What: A two-day training camp emphasizing team building, camaraderie, lots of fun activities, training basics, and yes, some running, too
Cost: $10/person (negotiable if you cannot afford)
What
to Bring:
- · Tent (the more the merrier)
- · Sleeping bag and pillow
- · Bug spray
- · Running attire (including shoes)
- · Towels and toiletries (showers on-site)
- · Snacks
- · Frisbee, football/soccer ball, etc.
What’s
provided:
- · Meals and drinks
- · Good training locations
- · Pure happiness
What’s
needed (this section is for the parents):
- · Chaperones who can take off work Friday and help us transport the athletes, cook meals, and make sure everyone has a fun and safe experience. If we could have six (6) adults willing to commit to help, that would be outstanding.
- · Food. Lots of food. Exact numbers won’t be known until we have a head count. Ideally we’ll prepare Friday dinner ahead of time and heat it on-site, have easily put together lunches, and do a campfire breakfast after our morning run on Saturday.
- · Equipment, namely tents, lanterns, flashlights, sleeping bags, etc, for any athletes who don’t have these already.
|
Level 4-5
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
|
May 26
|
Optional week of
|
Training.
|
MEETING AT 2:50 p.m. in LIBRARY
|
Run 2-3 miles
|
If so inspired.
|
(0-15 miles)
|
|
June 2
|
3 miles
Easy
|
4 miles
Easy
|
4 miles
Easy
|
4 miles
Easy
|
5 miles
Easy
|
4 miles
(24 miles)
|
|
June 9
|
5 miles
Easy
|
4 miles
Easy
|
6 miles
Easy
|
4 miles
Easy
|
5 miles
Easy
|
4 miles
(28 miles)
|
|
June 16
|
6 miles
15 mins of 60/60s
Practice at 7 p.m.
|
4 miles
Easy
|
7 miles
Long run
Practice at 8:30 a.m.
|
4 miles
Easy
|
6 miles
Lollipop + Loop Trail
Practice at 8:30 a.m.
|
4 miles
(31 miles)
|
|
June 23
|
6 miles
3-mile tempo
|
5 miles
Easy
|
8 miles
Long run
|
4 miles
Easy
|
6 miles
Double Humps
|
5 miles
(34 miles)
|
|
June 30
|
6 miles
6 x 400m hill (Indian Crk)
|
5 miles
Easy
|
9 miles
Long run
|
5 miles
Easy
|
6 miles
4th of July 5K or easy – NO
PRACTICE
|
5 miles
(35 miles)
|
|
July 7
|
7 miles
4-mile tempo
|
5 miles
Easy
|
10 miles
Long run
|
5 miles
Easy
|
7 miles
Kenyan Run
SUMMER CAMP AT APPLETREE
|
6 miles
(40 miles)
SUMMER CAMP AT APPLETREE
|
|
July 14
|
7 miles
8 x 400m hill (Deep Creek Cemetery)
|
5 miles
Easy
|
10 miles
Long run
|
5 miles
Easy
|
7 miles
Lonesome Pine!
|
6 miles
(40 miles)
|
|
July 21
|
7 miles
4-mile tempo
|
6 miles
Easy
|
12 miles
Long run
|
5 miles
Easy
|
8 miles
Galbraith Loop
|
6 miles
(44 miles)
|
|
July 28
|
7 miles
8 x 400m hill (Indian Creek)
|
6 miles
Easy
|
10 miles
Long run
|
5 miles
Easy
|
8 miles
Triple Humps
|
6 miles
(42 miles)
|
Voluntary
Practice Times (starting June 16) Overnight
Summer Camp Dates
Mondays – 7 pm Friday,
July 11 – Saturday, July 12
Wednesday – 8:30 am
Friday – 8:30 am
First
Official Day of Practice Official
Team Website
Friday, August 1 runswain.blogspot.com
Coach
Phil Latter Contact Info Coach
Rich Harvey Contact Info
coachlatter@gmail.com (828)
788-0181
(540)
922-2951
|
Level 3
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
|
May 26
|
Optional week of
|
Training.
|
MEETING AT 2:50 p.m. in LIBRARY
|
Run 2-3 miles
|
If so inspired.
|
(0-15 miles)
|
|
June 2
|
3 miles
Easy
|
3 miles
Easy
|
4 miles
Easy
|
4 miles
Easy
|
4 miles
Easy
|
3 miles
(21 miles)
|
|
June 9
|
5 miles
Easy
|
4 miles
Easy
|
5 miles
Easy
|
3 miles
Easy
|
5 miles
Easy
|
4 miles
(26 miles)
|
|
June 16
|
6 miles
15 mins of 60/60s
Practice at 7 p.m.
|
4 miles
Easy
|
6 miles
Long run
Practice at 8:30 a.m.
|
4 miles
Easy
|
5 miles
Loop Trail
Practice at 8:30 a.m.
|
4 miles
(29 miles)
|
|
June 23
|
6 miles
3-mile tempo
|
4 miles
Easy
|
7 miles
Long run
|
4 miles
Easy
|
6 miles
Double Humps
|
4 miles
(31 miles)
|
|
June 30
|
6 miles
6 x 400m hill (Indian Crk)
|
4 miles
Easy
|
8 miles
Long run
|
4 miles
Easy
|
6 miles
4th of July 5K or easy – NO
PRACTICE
|
4 miles
(32 miles)
|
|
July 7
|
6 miles
4-mile tempo
|
5 miles
Easy
|
9 miles
Long run
|
4 miles
Easy
|
7 miles
Kenyan Run
SUMMER CAMP AT APPLETREE
|
5 miles
(36 miles)
SUMMER CAMP AT APPLETREE
|
|
July 14
|
6 miles
6-7 x 400m hill (Deep Creek Cemetery)
|
5 miles
Easy
|
8 miles
Long run
|
4 miles
Easy
|
7 miles
Lonesome Pine!
|
5 miles
(35 miles)
|
|
July 21
|
7 miles
4-mile tempo
|
5 miles
Easy
|
10 miles
Long run
|
4 miles
Easy
|
8 miles
Galbraith Loop
|
4 miles
(38 miles)
|
|
July 28
|
7 miles
7-8 x 400m hill (Indian Creek)
|
5 miles
Easy
|
9 miles
Long run
|
4 miles
Easy
|
8 miles
Triple Humps
|
4 miles
(36 miles)
|
Voluntary Practice Times (starting June 16) Overnight Summer Camp Dates
Mondays – 7 pm Friday, July 11 – Saturday, July 12
Wednesday – 8:30 am
Friday – 8:30 am
First Official Day of Practice Official Team Website
Friday, August 1 runswain.blogspot.com
Coach Phil Latter Contact Info Coach Rich Harvey Contact Info
coachlatter@gmail.com (828) 788-0181
(540) 922-2951
|
Level 2
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
|
May 26
|
Optional week of
|
Training.
|
MEETING AT 2:50 p.m. in LIBRARY
|
Run 2-3 miles
|
If so inspired.
|
(0-15 miles)
|
|
June 2
|
2 miles
Easy
|
3 miles
Easy
|
3 miles
Easy
|
3 miles
Easy
|
3 miles
Easy
|
2 miles
(16 miles)
|
|
June 9
|
3 miles
Easy
|
3 miles
Easy
|
4 miles
Easy
|
3 miles
Easy
|
4 miles
Easy
|
3 miles
(20 miles)
|
|
June 16
|
4 miles
15 mins of 60/60s
Practice at 7 p.m.
|
3 miles
Easy
|
5 miles
Long run
Practice at 8:30 a.m.
|
3 miles
Easy
|
4 miles
Loop Trail
Practice at 8:30 a.m.
|
3 miles
(22 miles)
|
|
June 23
|
4 miles
2-mile tempo
|
3 miles
Easy
|
6 miles
Long run
|
3 miles
Easy
|
5 miles
Horse Trail and Lollipop
|
3 miles
(24 miles)
|
|
June 30
|
5 miles
5 x 400m hill (Indian Crk)
|
3 miles
Easy
|
6 miles
Long run
|
3 miles
Easy
|
5 miles
4th of July 5K or easy – NO
PRACTICE
|
3 miles
(25 miles)
|
|
July 7
|
5 miles
3-mile tempo
|
4 miles
Easy
|
7 miles
Long run
|
3 miles
Easy
|
6 miles
Kenyan Run
SUMMER CAMP AT APPLETREE
|
4 miles
(29 miles)
SUMMER CAMP AT APPLETREE
|
|
July 14
|
6 miles
6 x 400m hill (Deep Creek Cemetery)
|
4 miles
Easy
|
7 miles
Long run
|
3 miles
Easy
|
7 miles
Lonesome Pine!
|
4 miles
(31 miles)
|
|
July 21
|
5 miles
3-mile tempo
|
4 miles
Easy
|
8 miles
Long run
|
4 miles
Easy
|
6 miles
Double Humps
|
4 miles
(32 miles)
|
|
July 28
|
6 miles
6 x 400m hill (Indian Creek)
|
4 miles
Easy
|
7 miles
Long run
|
4 miles
Easy
|
8 miles
Triple Humps
|
3 miles
(31 miles)
|
Voluntary Practice Times (starting June 16) Overnight Summer Camp Dates
Mondays – 7 pm Friday, July 11 – Saturday, July 12
Wednesday – 8:30 am
Friday – 8:30 am
First Official Day of Practice Official Team Website
Friday, August 1 runswain.blogspot.com
Coach Phil Latter Contact Info Coach Rich Harvey Contact Info
coachlatter@gmail.com (828) 788-0181
(540) 922-2951
|
Level 1
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
|
May 26
|
Optional week of
|
Training.
|
MEETING AT 2:50 p.m. in LIBRARY
|
Run 2-3 miles
|
If so inspired.
|
(0-10 miles)
|
|
June 2
|
2 miles
Easy
|
2 miles
Easy
|
2 miles
Easy
|
3 miles
Easy
|
3 miles
Easy
|
0 miles
(12 miles)
|
|
June 9
|
3 miles
Easy
|
2 miles
Easy
|
3 miles
Easy
|
3 miles
Easy
|
3 miles
Easy
|
2 miles
(16 miles)
|
|
June 16
|
3 miles
10 mins of 60/60s
Practice at 7 p.m.
|
3 miles
Easy
|
4 miles
Long run
Practice at 8:30 a.m.
|
3 miles
Easy
|
3.5 miles
Indian Creek to Loop Trail (then turn)
Practice at 8:30 a.m.
|
2.5 miles
(19 miles)
|
|
June 23
|
3 miles
2 x 5 min tempo
|
3 miles
Easy
|
5 miles
Long run
|
3 miles
Easy
|
4 miles
Horse Trail + Parking Lot loop
|
3 miles
(21 miles)
|
|
June 30
|
4 miles
4 x 400m hill (Indian Crk)
|
3 miles
Easy
|
5 miles
Long run
|
3 miles
Easy
|
5 miles
4th of July 5K or easy – NO
PRACTICE
|
3 miles
(23 miles)
|
|
July 7
|
4 miles
2-mile tempo
|
3 miles
Easy
|
5 miles
Long run
|
3 miles
Easy
|
4-5 miles
Kenyan Run
SUMMER CAMP AT APPLETREE
|
4 miles
(23-24 miles)
SUMMER CAMP AT APPLETREE
|
|
July 14
|
5 miles
5 x 400m hill (Deep Creek Cemetery)
|
3 miles
Easy
|
5 miles
Long run
|
3 miles
Easy
|
7 miles
Lonesome Pine!
|
3 miles
(26 miles)
|
|
July 21
|
4 miles
2-mile tempo
|
3 miles
Easy
|
6 miles
Long run
|
3 miles
Easy
|
6 miles
Double Humps
|
4 miles
(26 miles)
|
|
July 28
|
5 miles
5 x 400m hill (Indian Crk)
|
3 miles
Easy
|
6 miles
Long run
|
3 miles
Easy
|
5 miles
Stone Pile Gap
|
3 miles
(25 miles)
|
Voluntary Practice Times (starting June 16) Overnight Summer Camp Dates
Mondays – 7 pm Friday, July 11 – Saturday, July 12
Wednesday – 8:30 am
Friday – 8:30 am
First Official Day of Practice Official Team Website
Friday, August 1 runswain.blogspot.com
Coach Phil Latter Contact Info Coach Rich Harvey Contact Info
coachlatter@gmail.com (828) 788-0181
(540) 922-2951
