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27 views

pace_chart

Uploaded by

frank.giles
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Pace Chart for 400 Meters to Marathon

Use this chart to figure out your pace for intervals, tempo runs or races.
400m 600m 800m 1000m 1200m 1600m 5K 5 Mi 10K 15K 20K Marathon
3K 8K 10 ½
Mi Marathon

56 84 1:52 2:20 2:48 3:44


58 87 1:56 2:25 2:54 3:52
60 90 2:00 2:30 3:00 4:00 7:30
62 93 2:05 2:35 3:06 4:08 7:45 12:55
64 96 2:08 2:40 3:12 4:16 8:00 13:20
66 99 2:12 2:45 3:18 4:24 8:15 13:45 22:00 22:07 27:30
68 1:42 2:16 2:50 3:24 4:32 8:30 14:10 22:40 22:47 28:20 42:30 45:34 56:40
70 1:45 2:20 2:55 3:30 4:40 8:45 14:35 23:20 23:27 29:10 43:45 46:54 58:20 1:01:30
72 1:48 2:24 3:00 3:36 4:48 9:00 15:00 24:00 24:07 30:00 45:00 48:14 1:00:00 1:03:15 2:06:30
74 1:51 2:28 3:05 3:42 4:56 9:15 15:25 24:40 24:48 30:50 46:15 49:36 1:01:40 1:05:00 2:10
76 1:54 2:32 3:10 3:48 5:04 9:30 15:50 25:20 25:28 31:40 47:30 50:56 1:03:20 1:06:45 2:13:30
78 1:57 2:36 3:15 3:54 5:12 9:45 16:15 26:00 26:08 32:30 48:45 52:16 1:05:00 1:08:30 2:17
80 2:00 2:40 3:20 4:00 5:20 10:00 16:40 26:40 26:48 33:20 50:00 53:36 1:06:40 1:10:15 2:20:30
82 2:03 2:44 3:25 4:06 5:28 10:15 17:05 27:20 27:28 34:10 51:15 54:56 1:08:20 1:12:00 2:24
84 2:06 2:48 3:30 4:12 5:36 10:30 17:30 28:00 28:08 35:00 52:30 56:16 1:10:00 1:13:45 2:27:30
86 2:09 2:52 3:35 4:18 5:44 10:45 17:55 28:40 28:48 35:50 53:45 57:36 1:11:40 1:15:30 2:31
88 2:12 2:56 3:40 4:24 5:52 11:00 18:20 29:20 29:28 36:40 55:00 58:56 1:13:20 1:17:15 2:34:30
90 2:15 3:00 3:45 4:30 6:00 11:15 18:45 30:00 30:08 37:30 56:15 1:00:16 1:15:00 1:19:00 2:38
92 2:18 3:04 3:50 4:36 6:08 11:30 19:10 30:40 30:48 38:20 57:30 1:01:36 1:16:40 1:20:45 2:41:30
94 2:21 3:08 3:55 4:42 6:16 11:45 19:35 31:20 31:28 39:10 58:45 1:02:56 1:18:20 1:22:30 2:45
96 2:24 3:12 4:00 4:48 6:24 12:00 20:00 32:00 32:08 40:00 1:00:00 1:04:16 1:20:00 1:24:15 2:48:30
98 2:27 3:16 4:05 4:54 6:32 12:15 20:25 32:40 32:49 40:50 1:01:15 1:05:38 1:21:40 1:26:00 2:52
1:40 2:30 3:20 4:10 5:00 6:40 12:30 20:50 33:20 33:29 41:40 1:02:30 1:06:58 1:23:20 1:27:45 2:55:30
1:42 2:33 3:24 4:15 5:06 6:48 12:45 21:15 34:00 34:09 42:30 1:03:45 1:08:18 1:25:00 1:29:30 2:59
1:44 2:36 3:28 4:20 5:12 6:56 13:00 21:40 34:40 34:49 43:20 1:05:00 1:09:38 1:26:40 1:31:30 3:03
1:46 2:39 3:32 4:25 5:18 7:04 13:15 22:05 35:20 35:29 44:10 1:06:15 1:10:58 1:28:20 1:33:15 3:06:30
1:48 2:42 3:36 4:30 5:24 7:12 13:30 22:30 36:00 36:09 45:00 1:07:30 1:12:18 1:30:00 1:35:00 3:10:00
1:50 2:45 3:40 4:35 5:30 7:20 13:45 22:55 36:40 36:49 45:50 1:08:45 1:13:38 1:31:40 1:36:45 3:13:30
1:52 2:48 3:44 4:40 5:36 7:28 14:00 23:20 37:20 37:29 46:40 1:10:00 1:14:58 1:33:20 1:38:30 3:17
1:54 2:51 3:48 4:45 5:42 7:36 14:15 23:45 38:00 38:09 47:30 1:11:15 1:16:18 1:35:00 1:40:15 3:20:30
1:56 2:54 3:52 4:50 5:48 7:44 14:30 24:10 38:40 38:49 48:20 1:12:30 1:17:38 1:36:40 1:42:00 3:24
1:58 2:57 3:56 4:55 5:54 7:52 14:45 24:35 39:20 39:29 49:10 1:13:45 1:18:58 1:38:20 1:43:45 3:27:30
2:00 3:00 4:00 5:00 6:00 8:00 15:00 25:00 40:00 40:09 50:00 1:15:00 1:20:18 1:40:00 1:45:30 3:31
2:02 3:03 4:04 5:05 6:06 8:08 15:15 25:25 40:40 40:50 50:50 1:16:15 1:21:20 1:41:40 1:47:15 3:34:30
2:04 3:06 4:08 5:10 6:12 8:16 15:30 25:50 41:20 41:30 51:40 1:17:30 1:23:00 1:43:20 1:49:00 3:38
2:06 3:09 4:12 5:15 6:18 8:24 15:45 26:15 42:00 42:10 52:30 1:18:45 1:24:20 1:45:00 1:50:45 3:41:30
2:08 3:12 4:16 5:20 6:24 8:32 16:00 26:40 42:40 42:50 53:20 1:20:00 1:25:40 1:46:40 1:52:30 3:45
2:10 3:15 4:20 5:25 6:30 8:40 16:15 27:05 43:20 43:30 54:10 1:21:15 1:27:00 1:48:20 1:54:15 3:48:30
2:12 3:18 4:24 5:30 6:36 8:48 16:30 27:30 44:00 44:10 55:00 1:22:30 1:28:20 1:50:00 1:56:00 3:52
2:14 3:21 4:28 5:35 6:42 8:56 16:45 27:55 44:40 44:50 55:50 1:23:45 1:29:40 1:51:40 1:57:45 3:55:30
2:16 3:24 4:32 5:40 6:48 9:04 17:00 28:20 45:20 45:30 56:40 1:25:00 1:31:00 1:53:20 1:59:30 3:59

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).

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