In Williams’s scheme, a 40-minute 10K is an equivalent effort to a 31:36 5-miler and a 19:16 5K; a 50-minute 10K is equivalent to a 41:21 5-miler and a 24:57 5K; a 60-minute 10K is equivalent to a 47:19 5-miler and a 28:55 5K. In your 10K training

According to Williams, an 18-minute 5K is an equivalent effort to a 29:29 5-miler and a 5:14 mile; a 22-minute 5K is equivalent to a 36:02 5-miler and a 6:27 mile; and a 26-minute 5K is equivalent to a 42:31 5-miler and a 7:41 mile

, the sessions are geared to goal times of 18, 22 and 26 minutes.This is important: if your goal time falls somewhere between – or completely above or below – our selected goal times, simply look at the schedule and extrapolate to determine the paces