Track workout pace chart
Equivalent race pacesAge graded: 59.6% VO2 Max: 44.5 ml/kg/min |
|
| Marathon |
03:34:15 |
08:10 |
02:02 |
122 |
30 |
| Half marathon |
01:41:02 |
07:42 |
01:55 |
115 |
29 |
| Tempo pace |
|
07:32 |
01:52 |
112 |
28 |
| 10 km |
45:45 |
07:22 |
01:50 |
110 |
27 |
| 5 km |
22:00 |
07:05 |
01:46 |
106 |
26 |
| 3 km |
12:32 |
06:43 |
01:40 |
100 |
25 |
| 1 mile |
06:24 |
06:24 |
01:36 |
96 |
24 |
| 1 km |
03:56 |
06:19 |
01:34 |
94 |
24 |
| 800 metres |
03:04 |
06:11 |
01:32 |
92 |
23 |
| 600 metres |
02:14 |
06:00 |
01:30 |
90 |
22 |
| 400 metres |
01:26 |
05:45 |
01:26 |
86 |
21 |
| 300 metres |
01:03 |
05:36 |
01:24 |
84 |
21 |
| 200 metres |
00:41 |
05:29 |
01:22 |
82 |
20 |
| 100 metres |
00:20 |
05:22 |
01:20 |
80 |
20 |
Sample workouts based on your pace
Add your favourite workout by sending me an email at owen [at] runningforfitness [dot] org
1. Mile repeats
6 x 1 mile at 10km pace
Pace:
110 seconds per 400m, or 07:22 per mile
Rest between efforts: 110 seconds
2. Fast miles
3 x 1 mile at 3km pace
Pace:
100 seconds per 400m, or 06:43 per mile
Rest between efforts: 3 minutes
3. Kilometre repeats
5 x 1km at 5km pace
Pace:
106 seconds per 400m, or 04:24 per km
Rest between efforts: 2 minutes
4. The Pyramid
All done at 5km pace (106 seconds per lap), recovery half of effort time.
400m in 106 seconds, 53 seconds rest
800m in 03:31, 01:46 rest
1200m in 05:17, 02:38 rest
1600m in 07:02 (this will hurt!), 03:31 rest
1200m in 05:17, 02:38 rest
800m in 03:31, 01:46 rest
400m in 106 seconds.
5. 800 metre repeats
8 x 800m at 5km pace
Pace: 106 seconds per 400m or 03:31 per 800m
Rest between efforts: up to 106 seconds
6. Two and one
5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (106 secs per lap, 03:31 for 800m), 30 secs recovery
400m at 5km pace (106 secs per lap)
Rest between sets: 90 seconds
7. Eight, six, two
3 sets of 800m, 600m, 200m
Each set consists of:
800m at 5km pace (106 secs per lap, 03:31 for 800m), 106 secs recovery
600m at 3km pace (100 secs per lap, 02:30 for 600m), 100 secs recovery
200m at 1 mile pace (96 secs per lap, 00:48 for 200m)
Rest between sets: 1 lap jog
8. Unlucky for some
4 sets of 1,000m at 3km pace plus 300 metres hard
Pace: 1 km at 100 seconds per 400m or 04:11 per 1 km, 300 metres in 69
Rest between efforts: jog forward 100 metres after the 1km efforts; jog forward 200 metres after the 300 metre efforts
9. Quarter repeats at 3km pace
2 sets of 8 x 400m at 3km race pace
Pace: 100 seconds per 400m
Rest between efforts: up to 96 seconds
10. Fast 800s
4 x 800m at 1 mile pace
Pace: 96 seconds per 400m or 03:11 per 800m
Rest between efforts: up to 03:11
11. Quarter repeats at mile pace
3 sets of 4 x 400m at 1 mile pace
Pace: 96 seconds per 400m
Rest between efforts: 96 seconds
Rest between sets: jog a lap
12. Fast 400s
5 x 400m at 800m pace
Pace: 92 seconds per 400m
Rest between efforts: up to 03:04
13. Accelerating 300s
2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 71, 69 and 67 seconds per 300m
Rest between efforts: 2 minutes, jog back to the start.
Rest between sets: 5 minutes - jog 500m.
14. Basic 200s
3 sets of 3 x 200m at 600m pace
Pace: 45 seconds per 200m
Rest between efforts: up to 1 minute
Rest between sets: Lap jog
15. Frank's Killer Tempo Run
25 laps, alternating between marathon pace and 5km pace
Pace: Alternately 122 then 106 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 47:38
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