Track workout pace chart

My target is: in a time of hrs mins secs

and I am a year-old

Explanation

Please enter distance and a time.

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: 0 seconds per 400m, or 00:00 per mile
Rest between efforts: 0 seconds

2. Fast miles

3 x 1 mile at 3km pace
Pace: 0 seconds per 400m, or 00:00 per mile
Rest between efforts: 3 minutes

3. Kilometre repeats

5 x 1km at 5km pace
Pace: 0 seconds per 400m, or 00:00 per km
Rest between efforts: 2 minutes

4. The Pyramid

All done at 5km pace (0 seconds per lap), recovery half of effort time.

400m in 0 seconds, 0 seconds rest
800m in 00:00, 00:00 rest
1200m in 00:00, 00:00 rest
1600m in 00:00 (this will hurt!), 00:00 rest
1200m in 00:00, 00:00 rest
800m in 00:00, 00:00 rest
400m in 0 seconds.

5. 800 metre repeats

8 x 800m at 5km pace
Pace: 0 seconds per 400m or 00:00 per 800m
Rest between efforts: up to 0 seconds

6. Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (0 secs per lap, 00:00 for 800m), 30 secs recovery
400m at 5km pace (0 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 (0 secs per lap, 00:00 for 800m), 0 secs recovery
600m at 3km pace (0 secs per lap, 00:00 for 600m), 0 secs recovery
200m at 1 mile pace (0 secs per lap, 00:00 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 0 seconds per 400m or 00:00 per 1 km, 300 metres in 0
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: 0 seconds per 400m
Rest between efforts: up to 0 seconds

10. Fast 800s

4 x 800m at 1 mile pace
Pace: 0 seconds per 400m or 00:00 per 800m
Rest between efforts: up to 00:00

11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace
Pace: 0 seconds per 400m
Rest between efforts: 0 seconds
Rest between sets: jog a lap

12. Fast 400s

5 x 400m at 800m pace
Pace: 0 seconds per 400m
Rest between efforts: up to 00:00

13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 2, 0 and -2 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: 0 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 0 then 0 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 00:00