Hi all,

I have my PJFT next friday and im looking for some help on what pace to run to achieve certain times... For example what would the pace be if i wanted to hit 10mins 30 seconds (Not aiming for that time just wanted to work off of that pace)

The help would be very much appreciated!!

I did mine in 10.33 and ran at 13.5km/h for 6.5 mins, then upped it to 15km/h for 3 mins and then just bumped it up to the max I could go for the rest.
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