Track workout pace chart

My target is: in a time of hrs mins secs

and I am a year-old

Equivalent race paces

Age graded: 59.6% VO2 Max: 44.5 ml/kg/min

Race pace	Equivalent time	Min /mile	Min /lap	Sec /lap	Sec /100m
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