Use this chart to figure out your pace for intervals, tempo runs or races. For example if you wanted to do an 800 metres in 2 minutes 32 seconds you would need to do your 400 metres in 76 seconds (see the example in red).

Good 400 metres runners are at about 80% of their 100 metres speed at the end of the race. The slowdown from 95% to 80% indicates a second 200 metres of approximately 87.5% of the 100 metres speed, i.e. 24.8 seconds. This would give a 400 metres time of 47.9 seconds.

100 200 300 400 600 800 1000 1200 1500 1600 2000 3000 4000 5000 6000 8000 10,000 11.5 23 34.5 46 11.75 23.50 35.25 47 12.00 24.00 36.00 48 1:12:00 12.25 24.50 36.75 49 1:13.5 1:38 12.50 25.00 37.50 50 1:15.0 1:40 12.75 25.50 38.25 51 1:16.5 1:42 02:08.5 13.00 26.00 39.00 52 1:18.0 1:44 02:10.0 13.25 26.50 39.75 53 1:19.5 1:46 2:12.5 2:40 13.50 27.00 40.50 54 1:21.0 1:48 2:15.0 2:43 13.75 27.50 ...

2020年11月21日 · The pace chart will tell you how long it will take to complete various track intervals during your mile. >> Includes 1600m, 1200m, 800m & 400m pace charts. For each running pace, you’ll find the overall time it takes to complete 1 mile, as well as different intervals within the distance.

This free pace calculator computes pace, time, and distance, given values for two of the variables. It can also be used for training purposes.

This pace chart was developed with training in mind. If you want to run 800 meter intervals at your 5K goal pace, locate your goal pace in the 5000m column and follow the row to the left to the 800m column.

Check your EARLY SEASON (95% - 98% of race pace) workout paces for the first 8-10 weeks of your season, MID SEASON (100% of race pace) workout paces for the next 6-8 weeks of your season, and then sprinkle some LATE SEASON (102% to 105% of race pace) workouts into the final 6-8 weeks of the season mixed with some MID SEASON (100% of race pace ...

2022年6月16日 · We've created a run pace converter chart below that converts all these units and also shows how they relate to common race distances and lap times. Also, a quick calculator to convert minutes per kilometre to minutes per mile and minutes per mile to minutes per kilometre.

2017年12月20日 · To design those workouts he shares a simple formula for calculating pace for each of the four 100’s: First 100 – take your 400 time and multiply by .245. Second 100 – Subtract 5% from the first 100 calculated pace (the second is a flying start and should be faster)