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: 85.8% VO2 Max: 60.1 ml/kg/min

Race pace	Equivalent time	Min /mile	Min /lap	Sec /lap	Sec /100m
Marathon	02:44:57	06:17	01:34	94	23
Half marathon	01:18:00	05:57	01:29	89	22
Tempo pace		05:49	01:27	87	22
10 km	35:23	05:42	01:25	85	21
5 km	17:01	05:29	01:22	82	20
3 km	09:41	05:12	01:17	77	19
1 mile	04:58	04:58	01:14	74	18
1 km	03:04	04:56	01:14	74	18
800 metres	02:24	04:49	01:12	72	18
600 metres	01:45	04:41	01:10	70	17
400 metres	01:07	04:30	01:07	67	17
300 metres	00:49	04:23	01:05	65	16
200 metres	00:32	04:17	01:04	64	16
100 metres	00:16	04:12	01:03	63	16

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: 85 seconds per 400m, or 05:42 per mile
Rest between efforts: 85 seconds

2. Fast miles

3 x 1 mile at 3km pace
Pace: 77 seconds per 400m, or 05:12 per mile
Rest between efforts: 3 minutes

3. Kilometre repeats

5 x 1km at 5km pace
Pace: 82 seconds per 400m, or 03:24 per km
Rest between efforts: 2 minutes

4. The Pyramid

All done at 5km pace (82 seconds per lap), recovery half of effort time.

400m in 82 seconds, 41 seconds rest
800m in 02:43, 01:22 rest
1200m in 04:05, 02:03 rest
1600m in 05:27 (this will hurt!), 02:43 rest
1200m in 04:05, 02:03 rest
800m in 02:43, 01:22 rest
400m in 82 seconds.

5. 800 metre repeats

8 x 800m at 5km pace
Pace: 82 seconds per 400m or 02:43 per 800m
Rest between efforts: up to 82 seconds

6. Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (82 secs per lap, 02:43 for 800m), 30 secs recovery
400m at 5km pace (82 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 (82 secs per lap, 02:43 for 800m), 82 secs recovery
600m at 3km pace (77 secs per lap, 01:56 for 600m), 77 secs recovery
200m at 1 mile pace (74 secs per lap, 00:37 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 77 seconds per 400m or 03:14 per 1 km, 300 metres in 54
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: 77 seconds per 400m
Rest between efforts: up to 74 seconds

10. Fast 800s

4 x 800m at 1 mile pace
Pace: 74 seconds per 400m or 02:28 per 800m
Rest between efforts: up to 02:28

11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace
Pace: 74 seconds per 400m
Rest between efforts: 74 seconds
Rest between sets: jog a lap

12. Fast 400s

5 x 400m at 800m pace
Pace: 72 seconds per 400m
Rest between efforts: up to 02:24

13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 56, 54 and 52 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: 35 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 94 then 82 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 36:46