These are my suggested training paces, as calculated by the McMillan pace calculator - They are based on my 21.35 5km personal best.
The timings are all minutes per kilometre.
4.29 - 4.38 - Tempo Intervals
4.32 - 4.44 - Tempo Run
4.44 - 4.52 - Steady-State Run
5.19 - 5.38 - Easy Run
5.19 - 5.56 - Long Run
5.56 - 6.15 - Recovery Run
There is a gap of almost 30 seconds between the steady-state run and the easy run. I'm curious as to what happens when you train in this zone. Does anyone know?