This plan is for runners who can train 5 times per week. 40:00 is 6:26 per mile (4:00 per km) Training Pace Guide is a follows: Easy pace runs 8:00 - 8:50 per mile HM to Threshold pace runs 6:40 - 6:50 per mile 10K pace runs 6:25-6:35 per mile 5K pace runs 6:10-6:20 per mile 3K pace runs 5:55 - 6:05 per mile 1500 pace runs 5:30-5:40 per mile