Required level of fitness for the 10k training plan: 

If you want to start with the 10k training plan, it's essential that you already have a basic level of fitness. All three of these plans assume that you're already capable of running for 50 minutes at an easy pace.

Not sure which 10km plan to choose, whether it's sub-40, sub-50, or sub-60 minutes? Below, I'll provide the paces you should aim for during an easy run and an interval training session for each of the three plans. An easy run should always be performed at a relaxed pace, and you should be able to hold a conversation. The interval session is performed at a much faster pace. For example, you should be able to maintain a pace for 10 x 400 meters with 60 seconds of easy jogging in between.

10k sub 40: Easy run pace 5:00-5:30/km & interval pace 3:50-4:10/km

10k sub 50: Easy run pace 6:00-6:30/km & interval pace 4:50-5:10/km

10k sub 60: Easy run pace 7:00-8:00/km & interval pace 5:50-6:10/km

Required level of fitness for the half marathon training plan: 

If you want to start with the half marathon training plan, it's essential that you already have a basic level of fitness. The sub 1h30 and 1h45 training plans assume you’re already capable of running 12k. The 2h and 2h15
training plans assume you’re able to run 10k already. 

Not sure which half marathon training plan to choose? Below, I'll provide the paces you should aim for during an easy run and an interval training session for each of the three plans. An easy run should should always be performed at a relaxed pace, and you should be able to hold a conversation. The interval session is performed at a much faster pace. For example, you should be able to maintain a pace for 10 x 1k with 2 minutes of jogging in between.

Half marathon sub 1h30: easy run pace 5:00-5:30/km & interval pace ± 4:15/km

Half marathon sub 1h45: easy run pace 5:50-6:20/km & interval pace ± 5:00/km

Half marathon sub 2h: easy run pace 6:30-7:00/km & interval pace ± 5:40/km

Half marathon sub 2h15: easy run pace 7:10-7:40/km & interval pace ± 6:20/km