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: 64.5%    VO2 Max: 49.8 ml/kg/min   


Race
pace
Equivalent
time
Min
/mile
Min
/lap
Sec
/lap
Sec
/100m
Marathon 03:13:00 07:22 01:50 110 27
Half marathon 01:31:53 07:00 01:45 105 26
Tempo pace   06:51 01:42 102 26
10 km 41:37 06:42 01:40 100 25
5 km 20:00 06:26 01:36 96 24
3 km 11:32 06:11 01:32 92 23
1 mile 05:51 05:51 01:27 87 22
1 km 03:28 05:34 01:23 83 21
800 metres 02:42 05:26 01:21 81 20
600 metres 01:57 05:14 01:18 78 20
400 metres 01:14 04:56 01:14 74 18
300 metres 00:53 04:43 01:10 70 18
200 metres 00:34 04:30 01:07 67 17
100 metres 00:16 04:13 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: 100 seconds per 400m, or 06:42 per mile
Rest between efforts: 100 seconds

2. Fast miles

3 x 1 mile at 3km pace
Pace: 92 seconds per 400m, or 06:11 per mile
Rest between efforts: 3 minutes

3. Kilometre repeats

5 x 1km at 5km pace
Pace: 96 seconds per 400m, or 04:00 per km
Rest between efforts: 2 minutes

4. The Pyramid

All done at 5km pace (96 seconds per lap), recovery half of effort time.

400m in 96 seconds, 48 seconds rest
800m in 03:12, 01:36 rest
1200m in 04:48, 02:24 rest
1600m in 06:24 (this will hurt!), 03:12 rest
1200m in 04:48, 02:24 rest
800m in 03:12, 01:36 rest
400m in 96 seconds.

5. 800 metre repeats

8 x 800m at 5km pace
Pace: 96 seconds per 400m or 03:12 per 800m
Rest between efforts: up to 96 seconds

6. Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (96 secs per lap, 03:12 for 800m), 30 secs recovery
400m at 5km pace (96 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 (96 secs per lap, 03:12 for 800m), 96 secs recovery
600m at 3km pace (92 secs per lap, 02:18 for 600m), 92 secs recovery
200m at 1 mile pace (87 secs per lap, 00:44 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 92 seconds per 400m or 03:51 per 1 km, 300 metres in 60.75
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: 92 seconds per 400m
Rest between efforts: up to 87 seconds

10. Fast 800s

4 x 800m at 1 mile pace
Pace: 87 seconds per 400m or 02:55 per 800m
Rest between efforts: up to 02:55

11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace
Pace: 87 seconds per 400m
Rest between efforts: 87 seconds
Rest between sets: jog a lap

12. Fast 400s

5 x 400m at 800m pace
Pace: 81 seconds per 400m
Rest between efforts: up to 02:42

13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 63, 61 and 59 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: 39 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 110 then 96 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 43:02

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