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: 85.0% VO2 Max: 51.9 ml/kg/min

Race pace	Equivalent time	Min /mile	Min /lap	Sec /lap	Sec /100m
Marathon	03:07:12	07:08	01:46	106	27
Half marathon	01:28:23	06:44	01:41	101	25
Tempo pace		06:35	01:38	98	25
10 km	40:00	06:26	01:36	96	24
5 km	19:14	06:11	01:32	92	23
3 km	10:57	05:53	01:28	88	22
1 mile	05:36	05:36	01:24	84	21
1 km	03:27	05:34	01:23	83	21
800 metres	02:42	05:26	01:21	81	20
600 metres	01:58	05:16	01:19	79	20
400 metres	01:15	05:02	01:15	75	19
300 metres	00:55	04:54	01:13	73	18
200 metres	00:36	04:48	01:12	72	18
100 metres	00:18	04:42	01:10	70	18

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: 96 seconds per 400m, or 06:26 per mile
Rest between efforts: 96 seconds

2. Fast miles

3 x 1 mile at 3km pace
Pace: 88 seconds per 400m, or 05:53 per mile
Rest between efforts: 3 minutes

3. Kilometre repeats

5 x 1km at 5km pace
Pace: 92 seconds per 400m, or 03:51 per km
Rest between efforts: 2 minutes

4. The Pyramid

All done at 5km pace (92 seconds per lap), recovery half of effort time.

400m in 92 seconds, 46 seconds rest
800m in 03:05, 01:32 rest
1200m in 04:37, 02:19 rest
1600m in 06:09 (this will hurt!), 03:05 rest
1200m in 04:37, 02:19 rest
800m in 03:05, 01:32 rest
400m in 92 seconds.

5. 800 metre repeats

8 x 800m at 5km pace
Pace: 92 seconds per 400m or 03:05 per 800m
Rest between efforts: up to 92 seconds

6. Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (92 secs per lap, 03:05 for 800m), 30 secs recovery
400m at 5km pace (92 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 (92 secs per lap, 03:05 for 800m), 92 secs recovery
600m at 3km pace (88 secs per lap, 02:11 for 600m), 88 secs recovery
200m at 1 mile pace (84 secs per lap, 00:42 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 88 seconds per 400m or 03:39 per 1 km, 300 metres in 60.75
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: 88 seconds per 400m
Rest between efforts: up to 84 seconds

10. Fast 800s

4 x 800m at 1 mile pace
Pace: 84 seconds per 400m or 02:47 per 800m
Rest between efforts: up to 02:47

11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace
Pace: 84 seconds per 400m
Rest between efforts: 84 seconds
Rest between sets: jog a lap

12. Fast 400s

5 x 400m at 800m pace
Pace: 81 seconds per 400m
Rest between efforts: up to 02:42

13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 63, 61 and 59 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: 39 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 106 then 92 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 41:22