def time_to_seconds(time_str):

"""Convert a time string in format 'MM:SS' or 'HH:MM:SS' to total seconds."""

parts = list(map(int, time_str.split(':')))

if len(parts) == 2: # MM:SS

return parts[0] * 60 + parts[1]

elif len(parts) == 3: # HH:MM:SS

return parts[0] * 3600 + parts[1] * 60 + parts[2]

def seconds_to_time(seconds):

"""Convert total seconds to 'MM:SS' or 'HH:MM:SS' format."""

hours = seconds // 3600

minutes = (seconds % 3600) // 60

sec = seconds % 60

if hours > 0:

return f'{hours:02}:{minutes:02}:{sec:02}'

else:

return f'{minutes:02}:{sec:02}'

def calculate_paces(race_time, race_distance_km):

"""Calculate training paces based on race time and distance."""

# Convert race time to total seconds

race_time_seconds = time_to_seconds(race_time)

# Calculate average pace per km

pace_per_km = race_time_seconds / race_distance_km

# Calculate different training paces based on percentages

paces = {

'long_run_pace': seconds_to_time(pace_per_km * 1.15), # 115% of race pace for long runs

'recovery_run_pace': seconds_to_time(pace_per_km * 1.20), # 120% for recovery runs

'tempo_pace': seconds_to_time(pace_per_km * 1.10), # 110% of race pace for tempo runs

'interval_pace': seconds_to_time(pace_per_km * 0.95), # 95% for intervals

'fartlek_easy_pace': seconds_to_time(pace_per_km * 1.20), # Mix of easy and interval paces

'fartlek_fast_pace': seconds_to_time(pace_per_km * 0.95),

'hill_repeats_pace': seconds_to_time(pace_per_km * 0.90) # Faster than intervals for hill repeats

}

return paces

# Example usage

race_time = '19:00' # 5K time in 'MM:SS'

race_distance_km = 5 # 5K

paces = calculate_paces(race_time, race_distance_km)

print(f"Long Run Pace: {paces['long_run_pace']} per km")

print(f"Recovery Run Pace: {paces['recovery_run_pace']} per km")

print(f"Tempo Pace: {paces['tempo_pace']} per km")

print(f"Interval Pace: {paces['interval_pace']} per km")

print(f"Fartlek Easy Pace: {paces['fartlek_easy_pace']} per km")

print(f"Fartlek Fast Pace: {paces['fartlek_fast_pace']} per km")

print(f"Hill Repeats Pace: {paces['hill_repeats_pace']} per km")