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: 61.1%    VO2 Max: 40.7 ml/kg/min   


Race
pace
Equivalent
time
Min
/mile
Min
/lap
Sec
/lap
Sec
/100m
Marathon 03:48:46 08:43 02:10 130 33
Half marathon 01:49:24 08:21 02:04 124 31
Tempo pace   08:10 02:02 122 30
10 km 49:40 07:59 01:59 119 30
5 km 23:52 07:41 01:55 115 29
3 km 13:47 07:23 01:50 110 28
1 mile 07:00 07:00 01:44 104 26
1 km 04:09 06:41 01:40 100 25
800 metres 03:14 06:30 01:37 97 24
600 metres 02:20 06:15 01:33 93 23
400 metres 01:28 05:53 01:28 88 22
300 metres 01:03 05:38 01:24 84 21
200 metres 00:40 05:22 01:20 80 20
100 metres 00:19 04:59 01:14 74 19

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: 119 seconds per 400m, or 07:59 per mile
Rest between efforts: 119 seconds

2. Fast miles

3 x 1 mile at 3km pace
Pace: 110 seconds per 400m, or 07:23 per mile
Rest between efforts: 3 minutes

3. Kilometre repeats

5 x 1km at 5km pace
Pace: 115 seconds per 400m, or 04:46 per km
Rest between efforts: 2 minutes

4. The Pyramid

All done at 5km pace (115 seconds per lap), recovery half of effort time.

400m in 115 seconds, 57 seconds rest
800m in 03:49, 01:55 rest
1200m in 05:44, 02:52 rest
1600m in 07:38 (this will hurt!), 03:49 rest
1200m in 05:44, 02:52 rest
800m in 03:49, 01:55 rest
400m in 115 seconds.

5. 800 metre repeats

8 x 800m at 5km pace
Pace: 115 seconds per 400m or 03:49 per 800m
Rest between efforts: up to 115 seconds

6. Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (115 secs per lap, 03:49 for 800m), 30 secs recovery
400m at 5km pace (115 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 (115 secs per lap, 03:49 for 800m), 115 secs recovery
600m at 3km pace (110 secs per lap, 02:45 for 600m), 110 secs recovery
200m at 1 mile pace (104 secs per lap, 00:52 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 110 seconds per 400m or 04:36 per 1 km, 300 metres in 72.75
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: 110 seconds per 400m
Rest between efforts: up to 104 seconds

10. Fast 800s

4 x 800m at 1 mile pace
Pace: 104 seconds per 400m or 03:29 per 800m
Rest between efforts: up to 03:29

11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace
Pace: 104 seconds per 400m
Rest between efforts: 104 seconds
Rest between sets: jog a lap

12. Fast 400s

5 x 400m at 800m pace
Pace: 97 seconds per 400m
Rest between efforts: up to 03:14

13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 75, 73 and 71 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: 47 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 130 then 115 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 51:10

Search website