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Interval Training Program Pace Chart
Pace Chart
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| Programs - Interval Training Program |
Pace Chart
For those of you looking to see what pace you have to hold in a race from 5K to marathon distance, the first chart (1) gives you those answers. If you have a goal time, look in the chart for that time and then go back to the time/mile and see what pace you have to hold. If you want to hold a certain time/mile in a given distance, just look at the time/mile and move across the chart to the distance you are looking to run.
Time/mile|
(3.107 miles) 5K |
3.5 miles |
5 miles |
6 miles |
(6.214 miles) 10K |
(9.321 miles) 15K |
10 miles |
(12.427 miles) 20K |
(13.109 miles) 1/2 mara. |
15 miles |
(15.534 miles) 25K |
(18.641 miles) 30K |
20 miles |
(26.219 miles) marathon |
|
|
4:45 |
14:45 |
16:38 |
23:45 |
28:30 |
29:31 |
44:16 |
47:30 |
59:02 |
1:02:16 |
1:11:15 |
1:13:47 |
1:28:33 |
1:35:00 |
2:04:32 |
|
5:00 |
15:32 |
17:30 |
25:00 |
30:00 |
31:04 |
46:36 |
50:00 |
1:02:08 |
1:05:33 |
1:15:00 |
1:17:40 |
1:33:12 |
1:40:00 |
2:11:06 |
|
5:15 |
16:19 |
18:22 |
26:15 |
31:30 |
32:37 |
48:56 |
52:30 |
1:05:15 |
1:08:49 |
1:18:45 |
1:21:33 |
1:37:52 |
1:45:00 |
2:17:39 |
|
5:30 |
17:05 |
19:15 |
27:30 |
33:00 |
34:11 |
51:16 |
55:00 |
1:08:21 |
1:12:06 |
1:22:30 |
1:25:26 |
1:42:32 |
1:50:00 |
2:24:12 |
|
5:45 |
17:52 |
20:08 |
28:45 |
34:30 |
35:44 |
53:36 |
57:30 |
1:11:27 |
1:15:23 |
1:26:15 |
1:29:19 |
1:47:11 |
1:55:00 |
2:30:45 |
|
6:00 |
18:38 |
21:00 |
30:00 |
36:00 |
37:17 |
55:55 |
1:00:00 |
1:14:34 |
1:18:39 |
1:30:00 |
1:33:12 |
1:51:51 |
2:00:00 |
2:37:19 |
|
6:15 |
19:25 |
21:53 |
31:15 |
37:30 |
38:50 |
58:15 |
1:02:30 |
1:17:40 |
1:21:56 |
1:33:45 |
1:37:05 |
1:56:30 |
2:05:00 |
2:43:52 |
|
6:30 |
20:12 |
22:45 |
32:30 |
39:00 |
40:23 |
1:00:35 |
1:05:00 |
1:20:47 |
1:25:13 |
1:37:30 |
1:40:58 |
2:01:10 |
2:10:00 |
2:50:25 |
|
6:45 |
20:58 |
23:37 |
33:45 |
40:30 |
41:57 |
1:02:55 |
1:07:30 |
1:23:53 |
1:28:29 |
1:41:15 |
1:44:51 |
2:05:50 |
2:15:00 |
2:56:59 |
|
7:00 |
21:45 |
24:30 |
35:00 |
42:00 |
43:30 |
1:05:15 |
1:10:00 |
1:27:00 |
1:31:46 |
1:45:00 |
1:48:44 |
2:10:29 |
2:20:00 |
3:03:32 |
|
7:15 |
22:31 |
25:22 |
36:15 |
43:30 |
45:03 |
1:07:34 |
1:12:30 |
1:30:06 |
1:35:03 |
1:48:45 |
1:52:37 |
2:15:09 |
2:25:00 |
3:10:05 |
|
7:30 |
23:18 |
26:15 |
37:30 |
45:00 |
46:36 |
1:09:54 |
1:15:00 |
1:33:12 |
1:38:19 |
1:52:30 |
1:56:30 |
2:19:49 |
2:30:00 |
3:16:38 |
|
7:45 |
24:05 |
27:08 |
38:45 |
46:30 |
48:09 |
1:12:14 |
1:17:30 |
1:36:19 |
1:41:36 |
1:56:15 |
2:00:23 |
2:24:28 |
2:35:00 |
3:23:12 |
|
8:00 |
24:51 |
28:00 |
40:00 |
48:00 |
49:43 |
1:14:34 |
1:20:00 |
1:39:25 |
1:44:53 |
2:00:00 |
204:16 |
2:29:08 |
2:40:00 |
3:29:45 |
|
8:15 |
25:38 |
28:53 |
41:15 |
49:30 |
51:16 |
1:16:54 |
1:22:30 |
1:42:32 |
1:48:09 |
2:03:45 |
2:08:09 |
2:33:47 |
2:45:00 |
3:36:18 |
|
8:30 |
26:24 |
29:45 |
42:30 |
51:00 |
52:49 |
1:19:13 |
1:25:00 |
1:45:38 |
1:51:26 |
2:07:30 |
2:12:02 |
2:38:27 |
2:50:00 |
3:42:52 |
|
8:45 |
27:11 |
30:37 |
43:45 |
52:30 |
54:22 |
1:21:33 |
1:27:30 |
1:48:44 |
1:54:42 |
2:11:15 |
2:15:55 |
2:43:07 |
2:55:00 |
3:49:25 |
|
9:00 |
27:58 |
31:30 |
45:00 |
54:00 |
55:55 |
1:23:53 |
1:30:00 |
1:51:51 |
1:57:59 |
2:15:00 |
2:19:49 |
2:47:46 |
3:00:00 |
3:55:58 |
|
9:15 |
28:44 |
32:23 |
46:15 |
55:30 |
57:29 |
1:26:13 |
1:32:30 |
1:54:57 |
2:01:16 |
2:18:45 |
2:23:42 |
2:52:26 |
3:05:00 |
4:02:31 |
|
9:30 |
29:31 |
33:15 |
47:30 |
57:00 |
59:02 |
1:28:33 |
1:35:00 |
1:58:04 |
2:04:32 |
2:22:30 |
2:27:35 |
2:57:05 |
3:10:00 |
4:09:05 |
|
9:45 |
30:18 |
34:07 |
48:45 |
58:30 |
1:00:35 |
1:30:53 |
1:37:30 |
2:01:10 |
2:07:49 |
2:26:15 |
2:31:28 |
3:01:45 |
3:15:00 |
4:15:38 |
|
10:00 |
31:04 |
35:00 |
50:00 |
1:00:00 |
1:02:08 |
1:33:12 |
1:40:00 |
2:04:16 |
2:11:06 |
2:30:00 |
2:35:21 |
3:06:25 |
3:20:00 |
4:22:11 |
|
10:30 |
32:37 |
36:45 |
52:30 |
1:03:00 |
1:05:15 |
1:37:52 |
1:45:00 |
2:10:29 |
2:17:39 |
2:37:30 |
2:43:07 |
3:15:44 |
3:30:00 |
4:35:18 |
|
11:00 |
34:11 |
38:30 |
55:00 |
1:06:00 |
1:08:21 |
1:42:32 |
1:50:00 |
2:16:42 |
2:24:12 |
2:45:00 |
2:50:53 |
3:25:03 |
3:40:00 |
4:48:24 |
|
11:30 |
35:44 |
40:15 |
57:30 |
1:09:00 |
1:11:27 |
1:47:11 |
1:55:00 |
2:22:55 |
2:30:45 |
2:52:30 |
2:58:39 |
3:34:22 |
3:50:00 |
5:01:31 |
|
12:00 |
37:17 |
42:00 |
1:00:00 |
1:12:00 |
1:14:34 |
1:51:51 |
2:00:00 |
2:29:08 |
2:37:19 |
3:00:00 |
3:06:25 |
3:43:42 |
4:00:00 |
5:14:37 |
The pace and effort chart will give you an idea of the range of pace you can run and still see benefit from your workouts. Most runners run faster than they have to, especially during their long runs. Based on your mile times, this chart gives you pacing for a recovery mile, a 70%-75% endurance mile, an 80%-85% stamina pace and then pacing for 400's and 100's. You may be surprised at the pacing you can work at and improve your fitness!
Last Updated (Friday, 09 July 2010 20:37)
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