Paces from target time

My target is:  in a time of hrs mins secs

and I am a year-old    

Explanation

Equivalent race paces

Age graded: 54.2%    VO2 Max: 33.6 ml/kg/min   


Race
pace
Equivalent
time
Min
/mile
Min
/lap
Sec
/lap
Sec
/100m
Marathon 04:26:53 10:11 02:32 152 38
Half marathon 02:07:48 09:45 02:25 145 36
Tempo pace   09:33 02:22 142 36
10 km 58:00 09:20 02:19 139 35
5 km 27:52 08:58 02:14 134 33
3 km 16:06 08:38 02:09 129 32
1 mile 08:12 08:12 02:02 122 31
1 km 04:52 07:49 01:57 117 29
800 metres 03:47 07:36 01:53 113 28
600 metres 02:44 07:19 01:49 109 27
400 metres 01:42 06:52 01:42 102 26
300 metres 01:14 06:35 01:38 98 25
200 metres 00:47 06:17 01:34 94 23
100 metres 00:22 05:49 01:27 87 22

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: 139 seconds per 400m, or 09:20 per mile
Rest between efforts: 139 seconds

2. Fast miles

3 x 1 mile at 3km pace
Pace: 129 seconds per 400m, or 08:38 per mile
Rest between efforts: 3 minutes

3. Kilometre repeats

5 x 1km at 5km pace
Pace: 134 seconds per 400m, or 05:34 per km
Rest between efforts: 2 minutes

4. The Pyramid

All done at 5km pace (134 seconds per lap), recovery half of effort time.

400m in 134 seconds, 67 seconds rest
800m in 04:27, 02:14 rest
1200m in 06:41, 03:21 rest
1600m in 08:55 (this will hurt!), 04:27 rest
1200m in 06:41, 03:21 rest
800m in 04:27, 02:14 rest
400m in 134 seconds.

5. 800 metre repeats

8 x 800m at 5km pace
Pace: 134 seconds per 400m or 04:27 per 800m
Rest between efforts: up to 134 seconds

6. Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (134 secs per lap, 04:27 for 800m), 30 secs recovery
400m at 5km pace (134 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 (134 secs per lap, 04:27 for 800m), 134 secs recovery
600m at 3km pace (129 secs per lap, 03:13 for 600m), 129 secs recovery
200m at 1 mile pace (122 secs per lap, 01:01 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 129 seconds per 400m or 05:22 per 1 km, 300 metres in 84.75
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: 129 seconds per 400m
Rest between efforts: up to 122 seconds

10. Fast 800s

4 x 800m at 1 mile pace
Pace: 122 seconds per 400m or 04:04 per 800m
Rest between efforts: up to 04:04

11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace
Pace: 122 seconds per 400m
Rest between efforts: 122 seconds
Rest between sets: jog a lap

12. Fast 400s

5 x 400m at 800m pace
Pace: 113 seconds per 400m
Rest between efforts: up to 03:47

13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 87, 85 and 83 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: 55 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 152 then 134 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 59:44

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