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: 82.2% VO2 Max: 55.7 ml/kg/min

Race pace	Equivalent time	Min /mile	Min /lap	Sec /lap	Sec /100m
Marathon	02:55:48	06:42	01:40	100	25
Half marathon	01:23:06	06:20	01:35	95	24
Tempo pace		06:12	01:32	92	23
10 km	37:40	06:04	01:30	90	23
5 km	18:07	05:50	01:27	87	22
3 km	10:19	05:32	01:23	83	21
1 mile	05:17	05:17	01:19	79	20
1 km	03:16	05:15	01:18	78	20
800 metres	02:33	05:08	01:16	76	19
600 metres	01:51	04:59	01:14	74	19
400 metres	01:11	04:46	01:11	71	18
300 metres	00:52	04:39	01:09	69	17
200 metres	00:34	04:33	01:08	68	17
100 metres	00:17	04:28	01:07	67	17

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: 90 seconds per 400m, or 06:04 per mile
Rest between efforts: 90 seconds

2. Fast miles

3 x 1 mile at 3km pace
Pace: 83 seconds per 400m, or 05:32 per mile
Rest between efforts: 3 minutes

3. Kilometre repeats

5 x 1km at 5km pace
Pace: 87 seconds per 400m, or 03:37 per km
Rest between efforts: 2 minutes

4. The Pyramid

All done at 5km pace (87 seconds per lap), recovery half of effort time.

400m in 87 seconds, 43 seconds rest
800m in 02:54, 01:27 rest
1200m in 04:21, 02:10 rest
1600m in 05:48 (this will hurt!), 02:54 rest
1200m in 04:21, 02:10 rest
800m in 02:54, 01:27 rest
400m in 87 seconds.

5. 800 metre repeats

8 x 800m at 5km pace
Pace: 87 seconds per 400m or 02:54 per 800m
Rest between efforts: up to 87 seconds

6. Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (87 secs per lap, 02:54 for 800m), 30 secs recovery
400m at 5km pace (87 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 (87 secs per lap, 02:54 for 800m), 87 secs recovery
600m at 3km pace (83 secs per lap, 02:04 for 600m), 83 secs recovery
200m at 1 mile pace (79 secs per lap, 00:39 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 83 seconds per 400m or 03:26 per 1 km, 300 metres in 57
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: 83 seconds per 400m
Rest between efforts: up to 79 seconds

10. Fast 800s

4 x 800m at 1 mile pace
Pace: 79 seconds per 400m or 02:37 per 800m
Rest between efforts: up to 02:37

11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace
Pace: 79 seconds per 400m
Rest between efforts: 79 seconds
Rest between sets: jog a lap

12. Fast 400s

5 x 400m at 800m pace
Pace: 76 seconds per 400m
Rest between efforts: up to 02:33

13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 59, 57 and 55 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: 37 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 100 then 87 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 39:04