400m interval pace calculator - Push yourself but don't get so tired that your stroke gets sloppy. Calculate the calories burned while running. 4km will be 1:55 split times every 400m so your interval training times should be 1:50 for every 400m. To keep City Beach from overcrowding, there won't be a standalone run or triathlon, and there will be a new run 1 course that starts from City Beach so we won't need buses anymore. This chart provides paces between 1:00 and 3:00 per 100 yards or meters -- and it goes up to an hour swim -- but whatever your pace, the chart provides a good foundation for calculating your pace. 3: 4 At the edges of the Race Time spectrum (short sprints of 100m-400m and ultra marathons of 50K-100 miles), genetics play as much of a role as does training so runners who are more speed-oriented will find the longer races predictions harder to meet and the same goes for endurance-oriented athletes. As your training plan progresses, you may want to increase the amount of intervals. This is the pace that you’d be running at a 0% grade using the same level of effort. Here’s how I figure things out. Speed, Distance & Time Calculator. to intensify the 400m reps to 3K Goal Pace. 1 x 650, 1 x 600, 1 x 550 with a 1:2 rest to maintain pacing). 52 in the second half. 2M Your mile run should be at a consistent pace over the four laps, and pretty much as fast as you can go. In this example, the interval pace to run the 400m is the (1:57-2:05) range. - To calculate splits, do 1 or 2, then click calculate splits. Start at 5k to 3k for the 90-second efforts, mile pace for the 60-second efforts, 800m pace for the 30-seconds, and nice and quick for the 15-seconds. Coach B ourassa had Ryan and some of the other DMR guys run an extra race pace interval to replicate the Bob Rowden's pace calculator: This lets you enter a race time and distance, and it extrapolates a per-mile pace for a 60 minute run. Detailed information on these sessions are posted to […] 12 x 800m with 400m jog recovery. Calculate the distance you can run in a given amount of time, time required to run a specific distance, or your running speed. Fartlek – an easy pace, with fast bursts as you wish (70-85+% WHR). Estimate your optimal interval training pace, based on your current 5K race time. Set the assessment distance for 1. You can calculalte your own Pace here. The distance is also converted to the other units. You can then run your 400m interval session at this pace, perhaps 8×400. 4km station is 12 minutes 30 seconds, which equates to approximately 2 minutes 5 seconds for a 400m lap around the track, and 2 minutes 5 seconds will also be his goal time per lap. ) and you can get travel time having Split Interval Sessions. 5 min jog rest) 3-4 min walk between sets Description: Remember the importance of your warm up to increase body temperature, improve muscle readiness and Pace --McMillan Running Calculator Will Help Choose Your Pace: Rest Interval: Regular Workout: 12/2/2009: 10 x 400M: TIP: 100M jog: 12/9/2009: 3 x 1600M: CIP: 400M jog: 12/16/2009: Christmas Relays: 2 person teams: Alternating 400M - 10 x 400M for each team member: Your teammate's turn! 12/23/2009: Track Closed. miles, yards, meters, kilometers, inches etc. Make sure to finish on hard to develop the mentality of finishing faster. Distance of each interval can vary from 200m-2000m but Jack Daniels pegs the ideal duration at 5 minutes, this being optimal for raising your VO2 Max. . Try to make your last interval as fast or faster than your first one. Record your time. This is the style of workout used by Emil Zatopek, AKA the "Czech Locomotive" who won several medals at the 1952 Olympics. Run your 400m at 3 minute intervals. Speed: is the pace at which completed the distance of your run. Training sessions are currently scheduled for three times each week on Tuesday, Wednesday and Thursday evenings. Pace Table – Track This chart has distances in meters and respective The workout: 3 x (4 x 400m) at approximately 3 seconds faster per lap than 5K pace (somewhere between 1500m and 3,000m pace), with 30 seconds between each 400 and a lap jog between sets. 25m wide, most high school and college tracks have lane widths measured in inches (e. Press the EQUALS button, Runners Calculator will display: 1:12, this is the average time needed for each 400m split to achieve a 15:00 5K. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. You might be wondering what the official notation is. Calculate your running pace for common race distances such as 5K, 10K, Half Marathon and Marathon, or enter your own distance. Enter Your Total Run Time Adjusted Pace: The perceived effort pace based on your actual pace and your treadmill’s incline setting. Interval training is another type of speedwork that I have included in the plan. And if I were to do 400m intervals my pace would be around 3:20-3:25. 5) / 200 = 11. 1 mile (or 10 minute warm-up @ easy pace) + strides 3 x 1600m w/ 400m rest 10 minute c/d. The slowest of all the runners finished with a mile pace of 23:59. 8: 9:45. 40; An easy way to calculate this is to carry around a copy of the swim split calculator available in the file library. At the gym we get our members to aim for interval times that are 5 seconds faster than their required split times. 1: Pace/mile: 4:11. 00 36. The stress from shorter intervals (400m or 1-2 minute workbouts) comes from shortening the recoveries, not running faster. g. Running calculator contains following useful calculations: - Speed & Pace calculator, determining distance, time, pace from other values - Cadence / Stride length calculator (for better running economy) - Calculation Split times for race or training - Race times predictor based on another race result (400m, 800m, mile, 5k, 10k, half marathon, marathon, 100km, cooper test, 1 hour run March 24, 2021 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between. Workout Title: CV Intervals & 400m fast. 1km Intervals – hit 7:00p/m pace (4:22 per km) with a 90sec jogged recovery. g. Zatopek would run 100x 400m intervals at about 3 seconds slower than his 10K pace (72 seconds) with 200m recoveries. Take your 400m PR pace and calculate your 100m interval pace. *Conversions involving the 100m, 8000m, 5 Mile, and 10000m use Pete Riegel’s Model (t2 = t1 * (d2 / d1)^1. For a shorter time, the per-mile pace is scaled up by 1. 400m Reps – these need to be at 6:50 p/m pace (1:42 per lap) with a 60sec standing recovery. 20-Min Tempo run as part of 45 For shorter intervals, like 800m, execute those at 5K pace, and 400m intervals should be slightly faster than that. Calories burned from running at 5 mph (per minute) = (8. - Learn to pace. Pace Calculator. VO2max pace = 3K (2mile) race pace or slightly faster for good runners; about 1½ mile race pace for recreational runners. Recover between intervals with 400m of easy jogging or brisk walking and be sure to finish with a proper cool-down. This type of training is preferable to do on a running track as the intervals are short and it is easier to follow the training without looking at the watch. Pace Calculator Calculate distance, pace or time. It does little good to swim hard the wrong way. 400 @ mile pace (400m jog) so athletes should focus on maintaining a steady pace throughout each interval. (2) Run 3 sets of 4 x 400 meters (1/4 mile) intervals (for a total of 12 x 400 meters) at 10-12% faster than race pace. Really it depends on what level you are competing at and what you define good to be. The workout is 10 x 600 meters with recovery equal to the work period as shown in Table 2. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Run 3 x (400-800-2000), with the 400 at 5-K pace, the 800 at 10-K speed, and the 2000 at goal marathon. 200m :29 ; 400m :59 : 800m . Music Picks. This calculator was designed for track and field distances, but it can also be used for ultra marathons, road races, cycling races, swim races, etc. Use the Pace Calculator to help you plan this workout. 5-mile run in 10:30 (1:45 per 400m or 1/4 mile), your SI training pace should be about 1:41 per 400m. Next, I calculate the appropriate beep interval. Use to compare PRs, to size up the competition or judge performance in races and interval practices. Intervals workout-10 minutes easy warm-up -3 x 1000m @ “interval” pace (400m easy jog recovery between reps) -6 x 400m @ “interval” pace (200m easy jog recovery between reps) -10 minutes easy cool-down Strength & Mobility -Workout 3 Friday REST Saturday 8 mile easy paced run Strength & Mobility -Workout 3 Sunday 16 mile long slow run Treadmill Calculator Distance: Select Race Marathon Half Marathon 1 Mile 3k 5k 8k 10k 12k 15k 10 Miles 20k 25k 30k or Select Unit Meters Kilometers Miles The Workout: 4-6 x 1000m intervals with walking or jogging 400m break in between each rep. If you run with our group at the track, this can be particularly helpful for determining your various race paces for specific interval workouts. Speed - A suggested pace for short, fast intervals for a runner typically racing 5K and longer. 11:47 per mile is the average pace found in our sample data. With any interval-based workout – like these repeats on a track, for example – the goal should be to get faster with each interval. Splitting your workout into short 800m intervals will allow you to push yourself to use more oxygen while working out in sets. (If you don’t know your goal 10K pace equivalency, check out the Jack Daniels VDOT Running Calculator. ENTER THE LANE WIDTH of lanes on the track (they should all be the same width). 00 24. Here's an example of a good speed-form workout: 8 x 400 metres at speed-form pace with 3 to 4 minutes VO2 800 Interval Chart. To use the calculator, first enter the total time of your run. 1 hour = 60 minutes. 35, 200m: 3. The workout: 3 x (4 x 400m) at approximately 3 seconds faster per lap than 5K pace (somewhere between 1500m and 3,000m pace), with 30 seconds between each 400 There are 400m splits given, and then maybe you’re curious how the pace is looking around 1200m into a race but don’t have pen, paper, and a calculator handy…Maybe it’s more of a “me” problem but I put together a calculator (in the form of an Excel spreadsheet) to make sense of it all. You can also do intense speed training such as tempo training, interval training, and hill training to pick up your pace and boost endurance. 8-10 x 400m with two minutes rest between each interval or 4-6 x 800m Training Pace Calculator How to use this Calculator Goal Race Marathon 1/2 Marathon 20K 15K 10K/10000m 5K/5000m 3200m 3000m 3K Steeple 1 mile 1500m 800m 400m 100m 10000m XC 8000m XC 6000m XC 5000m XC The running pace calculator and the race conversion calculator are probably my two favorite running calculators! Interval Pace / km 1:20 min / 400m; Now, if PacePlanner. 800m Reps – should be reps at 7:00p/m pace (3:29 per 800m) with a 200m jogged recovery. Recommended training effort paces, speed interval paces and projected race times at various distances will be displayed. Interval Pace – 98-100% of HRmax. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min Calculate splits for a goal time over a certain race distance and split length. Use this calculator to find average pace for running, biking, swimming or walking. Games for Kids. If you are looking for a chart to convert treadmill MPH to more commonly used PACE (minutes per mile) - scroll down to the large chart at the very bottom of this page. VO2 10000 Interval Chart. A runner with a training age of 0-1 may have the genetic talent and enough fitness to run the 62 but probably lacks the aerobic development to sustain that 88 per 400m pace through the distance which could take 2-3 years of consistent training to develop. Calculates and displays splits. Interval training, on the other hand, focusses more on what happens in between the repetitions, while the pace/speed of the repetitions is less strict. Core. 3) you need to run at speeds SLOWER than 60 sec/400m So try 5 x 600m at 65 sec pace per 400m, or a pace that you would run a Mile as his helps endurance. Details: 45 So for Oosting, who runs the mile for Arlington's DMR team, that was a 400m at race pace. 1:59 : 1200m . 1. One of the most popular is (400m time + 5 secs) x 2 = 800m time. Track Interval Pace Calculator 4:00 Mile 200m :29 400m :59 800m 1:59 1200m 2:58 1600m 3:584:10 Mile 200m :31 400m 1:02 800m 2:04 1200m 3:06 1600m 4:084:15 Mile 200m :31 400m 1:03 800m 2:06 1200m 3:10 1600m 4:134:20 Enter the distance, duration (hours/minutes), and pace (miles, km, 400m, or mph) of your workout, then request the treadmill distance calculator to show you how it compares as an equivalent performance at common race distances, as well as convert distance or pace to mi/km, pace at a percent of treadmill incline, and more. Running Pace Calculator Calculate your finish time for popular race distances (5k, 10k, 10 mile, Half Marathon, Marathon) based on your expected pace. Find your running pace per mile, kilometer, yard or meter. Don’t argue with me. The stuff I am reading seems to say for 400m reps for example you should go out and run them at goal 5/10k pace which if you are trying to go for a 10-20sec pb honestly doesn’t seem that taxing. Step 2. 4×400 @ mile pace minus 2-4 seconds full recovery (4 days before goal race) 400m Reps – these need to be at 8:50 p/m pace (2:12 per lap) with a 60sec standing recovery. 5% (46:31 divided by 58:30). 2:58 : 1600m . You may find CSS pace quite easy at first but stick with it, it will get harder and you should be feeling the pace over the 300m and 400m swims! Don't go faster than CSS pace on the 100s - the temptation will be there - but control your pace instead and in doing so develop your pace judgement skills. Description . To obtain your 2400 interval time, take the higher value of your 800m + higher value of your 1600 = 2400 interval time. Once you've gotten your running pace, you can work on running faster on your next training session. C. There's a whole family of these interval workouts that runners call "speedwork," and including them once a week or so can help you achieve faster race times later on. Run at a specific tempo to learn proper pacing during interval workouts. Anaerobic Capacity (Glycolytic) Intervals (Speed Endurance): • 4 to 8 x 30 seconds at 95% all-out with 2 minutes jog recovery • 4 to 8 x 60 seconds at 90% all-out with 3 minutes jog recovery The goal of the 6x400m method is to get your body used to race pace. 1km Intervals – hit 9:00p/m pace (5:37 per km) with a 90sec jogged recovery. Some swimmers consistently rely on the lead swimmer to read the pace clock on their behalf, to ensure they are swimming at the correct pace and intensity. Aim for only 2 minutes rest between efforts. ) but you can also compute traveled distance having time and average speed (given in different units of speed mph, kmh, mps yds per second etc. Pace Distribution. 400m training using split runs of “special endurance 2” distances of either 320m and 480m separated into 160m segments. The plan includes 400m intervals separated by a recovery walk or jog. 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. Because they are so short, these intervals can be run at very close to maximum speed. 2. Example: Enter values in the distance (2000) and 500m split (1:50) fields, and click Calculate time to return your time (7:20). Because the math can get complicated, many people consult a pacing chart. Make sure the 400m jogging recovery isn’t too slow though. 48 for the first 400 and fading to 3. I used to do 200 and 400m reps, intervals from 400-1200 and then occasionally threshold/tempo intervals 1000-1600m (more regularly I used to do threshold runs by treating the club run as a hard hour's run, which for me was threshold pace). 20; 500m: 7. Intervals are "hard" but not all-out running by any means. So, for instance, short intervals are performed at a slightly faster than 5K race pace, with relatively longer recovery breaks, typically lasting two to three times as long as the Wrist watch with stopwatch and interval timer (Timex Ironman is best) Optional Equipment: 4x Cones to mark shuttle distances (though anything will do – towels, shirts, etc. 400m Kilometer next 5 days. To calculate this number, we started with the research published by Jack Daniels in his book Daniels’ Running Formula and then constructed equations IMPORTANT: If you are a 400 meter athlete and try to run these 400m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the 400m SE 1 and 2 workouts and no longer be training the correct energy system that your workout was intended Speed Calculator Online Speed Calculator is online 3 in 1 tool. Then the pace in several different units can be calculated. Sometimes, you have to ask a 800m runner to run a 4×400 (a relay where you can use 200m, 400m, 400mH and 800m runners). Repeated longer intervals, which can be run by time or distance: 5-6 x 3minutes at vVO2max, with a 3minute recovery at half the interval pace. Select your age group and sex to refine the charts Training Sessions Club Sessions SuspendedIn line with national guidance, club sessions are currently suspended. 5 Miles. Short fartlek (distance-based) is a type of structured fartlek training which includes 100m to 500m of faster running with 50m to 400m of active recovery. Your pace is expressed in minutes per mile or minutes per kilometer. 50 50 1:15. It’s challenging but highly effective! Longer Intervals. This will be your 5K goal pace over 800 meters. EASY. 100 200 300 400 600 800 1000 1200 1500 1600 2000 3000 4000 5000 6000 8000 10,000 11. Don't know your pace? Use the pace calculator to find out. For example 400m target time 7mins=1:45min/100m, 52. set to the CSS/25m interval above to ensure you hold your CSS pace throughout the whole session. 1 seconds per quarter-mile and 3 minutes, 52. 1: 4:35. Use this speed calculator to easily calculate the average speed, distance travelled and the trip duration of a vehicle: car, bus, train, bike, motorcycle, plane etc. So my interval pace was quite a bit quicker than my 5k pace. Finish with 2 x 200 or 2 x 150 with an interim 250 jog after the last 550 and a 200m jog in between. This workout The pace chart on pages 82-83 (Hansons Marathon Method, by Luke Humphrey, 2012) shows 10K and 5K speed for various marathon goals. A link to the calculator is here. e, 400m) at your 10K race pace and then a recovery periods after each interval. Week 2 – 4 x 400m. Doing VO2max pace for prolonged periods it is very difficult/painful to run at this pace for long due to the lactate build up. It gives you a good overview of how the individual paces / speeds diverge with the distances / finish times. Note that I used Season Best, and not Personal Best, because a time from a previous year may show a huge difference (for better or worse). 100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m with 30 seconds rest: Use this pyramid to rack in a total of 2500 meters. The aerobic and anaerobic systems are triggered at different speeds (anaerobic systems are triggered at around 75% of 100 metres pace - aerobic threshold), and the aim should be to utilise the anaerobic alactic system for as long as possible. Running calculator contains following useful calculations: - Speed & Pace calculator, determining distance, time, pace from other values - Cadence / Stride length calculator (for better running economy) - Calculation Split times for race or training - Race times predictor based on another race result (400m, 800m, mile, 5k, 10k, half marathon, marathon, 100km, cooper test, 1 hour run I saw at a conference that one coach said that the pace used to complete 12x400 w/ 65 seconds was probably a pace that the person could accomplish a one mile race in. 8 seconds. 05, 800m: 12. You should never feel out of breath when performing these sets. 5×1200 metres @ Your 10k Race Pace (400 metre jog recoveries) Plus, we will mix up the pace just a little in reps 2 and 4 by running the second 400m in each at your 5k pace. Success in the 400 metres depends on speed and wise use of the energy pathways. Why is 1000m interval pace the same as 400m interval pace on Jack Daniels VDOT calculator? Why run the 400m at the same pace as the 1000m? I thought shorter intervals were meant to be ran faster? Interval Workouts for 5K Short Rest. This free pace calculator computes pace, time, and distance, given values for two of the variables. To determine the pace you should be running these reps at, it’s best to use Daniels’ VDOT pace calculator. I've started incorporating some interval track workouts to help me get faster and just keep my workouts more interesting. The Pace. Finis Tempo Trainer Pro. The key here is that the interval gets harder though the tempo remains a tempo. To practise target race-paced swimming, calculate back from your target race time to a time per length and for a range of intervals 50m, 100m and so on. Date: June 7, 2016. I would begin with whatever distances I could hold sub-60 pace for, and gradually increase the distance and quantity of intervals. End with your usual cool-down. , 42"). Immediately continue with another 100 meter interval at race pace, followed by another 50 meter jog recovery. Track Interval Pace Calculator Santa Barbara Triathlon Club 400m 800m training program track star usa 100m 200m and 400m training program pdf strongwindcomedy 400 Working backwards, you can take your 60 meter time, which will hurt a lot less than a 400m (trust me on this!) and calculate 100m, 200m and 400m potential. Split Interval sessions are ones used to allow an athlete to run near to race pace, or maybe even a little quicker, and to maintain that pace over a distance that they might otherwise find hard to achieve in training, even with a regular interval session. 5% (46:31 divided by 58:30). Pace Calculator This calculator can be used, for example, to check what the optimal pace is when running a full marathon in 4 hours. I started off following plans from Hal Higdon. For example, if I wanted to run 76-second 400m pace during a workout, I would set the Tempo Trainer to beep every 4. We hope to resume sessions w/c 29 March 2021 when current restrictions are planned to be relaxed. Interval training is used with shorter repetitions to promote greater heart A typical interval workout is 4 x 400m of running with recovery jogs in between. If your 400m PR pace is 1:30, then your first 100m interval should be around :23 seconds. 5secs/50m, 26. Daniels easy pace is too fast for me, and I agree that my interval paces do seem slow. 1600 Pace Chart VO2 800 Interval Chart. 200-meter intervals should be run at 12% faster than your 5K pace. You can easily calculate average speed having time and distance (given in different units of lenght e. The shorter the interval, the faster than race pace you can go. Pace/Mile Pace/K Endurance Workouts Recovery Jogs Long Runs Easy Runs Stamina Workouts Steady-State Runs Tempo Runs Tempo Intervals (mile) (1200m) (1000m) (800m) (600m) (400m) Cruise Intervals Pace/Mile 8:46 to 9: 16 7:46 to 8:46 7:46 to 8: 16 400m 800m 1000m 1200m 1600m 2000m Pace/K 5:27 to 5:46 4:50 to 5:27 4:50 to 5:09 Pace/Mile 6:53 to 7:05 For example, if your race time is 52 seconds, aim to finish the 100 meter interval in 13 seconds. 50 36. Easy Pace is the pace used for most everything else, including Long Runs. What’s the target pace for 1’15” 400m intervals? If I could run as fast as Eliud Kipchoge when he achieved his latest Marathon world record, what would my 5K time be? (The right answer is “you probably can’t” but the calculator would show 14:24. Short intervals are fast-running segments of 100 meters (one-quarter lap, or one full straightaway) to 400 meters. Your tempo is based on your anticipated 400-meter time. For Geeks and Pedants. 2: 15:01. To know your pace time at different distances, use the calculator on top of this page. He used a number of times of world-level athletes from 400M to 50 Miles in a non-linear regression model to predict race times. If you want to run a 4:30 1600, enter 0 Hours, 4 Minutes, 30 Seconds, distance of 1600 Meters. g. 10-15 minute warm-up; 8-10 x 400m with two minutes rest between each interval or ; 4-6 x 800m with three minutes rest between Workout Title: CV Intervals & Hill reps. Period. 30. For running, your 400m interval pace should be about 4 seconds faster than your base pace, and for swimming, your 100 yard interval pace should be 2 seconds faster than your base. Pace Charts 800 Pace Chart. 6 Jul 04, 2012 · Average times for your age (freshman year in hs) are about 13. Workout: 1600m interval, 2000m tempo, 1200m interval, 2000m tempo, 800m interval, 2000m tempo, 400m interval. In an 400m interval, with full recovery you're there only about half the time or less. For example, if you want to run a 50-second 400-meter sprint, perform 200-meter interval workouts in 23 to 25 seconds. Select from Samples and enter time or pace, or 2. 5 1:38 12. While this level of workout is beyond most recreational runners, doing a larger volume of medium intensity intervals should be considered by experienced 400m interval runs @ interval place using the Running Calculator Rest 2 min. 5 23 34. This week, I’m increasing the distance of the interval, compared to last weeks’ ladder workout. Don't take any recovery between the intervals within the set, but do recover (with easy jogging) for four minutes between sets. (Establish race pace per 50m interval and place cones @ each 50m. This is where a coach can come in handy, but there are also online resources, such as Rickerman’s calculator , that can help you figure out a pace range. 5% (46:31 divided by 58:30). For example, define 5 kilometers in 20 minutes. What speed do I set the treadmill to for my interval workout? The plan specifies paces. 06 for a longer time. The CFA is a required physical fitness assessment required prior to admission for the US Military Academy, Naval Academy, US Air Force Academy, US Coast Guard Academy and Merchant Marine Academy. 3K TIME TRIAL run pace chart. Bring your pace chart with you to the track. 7: 7:12. Working backwards, you can take your 60 meter time, which will hurt a lot less than a 400m (trust me on this!) and calculate 100m, 200m and 400m potential. 6 Jul 04, 2012 · Average times for your age (freshman year in hs) are about 13. 0 1:40 Running pace calculator determines your running pace and speed for a specified distance. >> 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. Once you have filled in the fields of the Running Calculator , press the calculate button to receive the results. In these reps the athlete reaches intensities greater than 400m race pace. Pace Calculator. I will be honest and admit this is one that I often quote, and I believe that it does actually hold up — at least for myself. So for a swimmer with a Cruise Interval Send-Off time of 1:35, the send-off times for different distances are listed below: 100m: 1. 25 24. I think the calculator assumes you are a highly developed slow twotch pure+enduramce athlete. So your aim should be to run your 400m intervals at an even faster pace to account for the fatigue. intensity. Track Interval Pace Calculator Santa Barbara Triathlon Club 400m 800m training program track star usa 100m 200m and 400m training program pdf strongwindcomedy 400 Convert between Metric and Imperial Units as well events that are similar in Distance. 75 23. #3 400m Intervals. This is the time it would take you to walk or run 1 mile or 1 kilometer. g. @ 400m speed Date: June 7, 2016 Workout Title: CV Intervals & 400m fast Details: 45 minute run, including-• 4 x 1km @ CV pace + • 1 x 400m @ full effort Times: 3:31-3:29 ( 1 k’s ), 73 :30 sec sprints- @ 400m PR pace. How to calculate running pace. Weekly speed (also called interval or track) workouts are an essential part of my marathon training. Pick a pace and try to hold it. Whether you are test driving your brand new car, or just going for a quick jog or cycle, if you want to know how to find average speed, this calculator will come in handy. Workout Title: CV Intervals & Hill reps Details: 60 minute run, including-• 4 x 1km @ CV pace + • 4 x 30 sec. First, find your time on the 2. If doing this Here at oxygenaddict. 800-meter intervals should be run at 8% faster than your 5K pace. 2 x (3- 5 x 400m @ 2 mile Race Pace w 1-1. As a rule, the longer the route is, the slower the pace. This time is your rep time for your 400m session. One workout I particularly like will have intervals stating run 400m 15 seconds faster than your 5k pace. If you prefer, you can let the Running Calculator choose a distance that is most common for runners. Define a pace in one specific unit and the distance. If you run a 2 minute 400m, you only have 1 minute of rest. Everything I did had to be at least that fast. between efforts ***** SESSION 5 100-meter intervals should be run at 15% faster than your 5K pace. Pace Calculator. Use a stopwatch to time each interval. 400m), you can also calculate the number of laps and lap time required to hit your pace. For other distances, there are calculators available online. For example, 4x 400m (800m Race Pace) [7’ Rest], 4 repetitions of 400m at 800m race pace followed by 7 minutes rest. Therefore, the run calorie calculator helps to calculate calorie burn as 697. After a 5- to 10-minute warm-up, alternate between running one 400m at your 5K pace and jogging one slow, easy recovery lap. Recommended training efforts, speed interval paces and projected race times at various distances will be displayed. Registration is open now for the 2021 Glacier Challenge on July 11th! We made a few changes for this year. 400-Meter Intervals (1) Stretch and warm up completely with an easy 1 mile run. Marathon runner wants to run a 2 hour 38 minute marathon and needs to know what his mile pace should be. That works out as a 37-mile workout, with 25 miles at close to 10K pace. INTERVAL TRAINING 1st Interval 1000m at 10k pace - 90 sec recovery 4 th Interval 200m at Goal Mile Pace - 90 sec recovery 2nd Interval 500m at 5k pace - 90 sec recovery 5 Interval 400m at 5k pace - 90 sec recovery 6th Interval 200m at Goal Mile Pace 3rd 500m at 5k pace - My basic approach was that to run under 2:00, I had to be completely comfortable with sub-60 second 400m pace. The second 200m was still up there and only and final and unecessary extra 400m brought the average down to just under 3:30/km (5:38/mile). VO2 5000 Interval Chart. It is okay to fail at the 5th, 6th, or 7th set. 7: 2:25. Interval training workouts are performed at 85 to 98 percent of maximum heart rate, depending on distance and trainee’s fitness level and goals. Bring your pace chart with you to the track. Looking at my intervals, I ran the first 400m in 1:22 (3:23/km or 5:28/mile) pace, and kept that up for the 200m and was only slightly slower on the next 400m at 3:27/km (5:23/mile). 5 46 11. One of my favorites is the McMillan Running Calculator. Interval workouts are a fun way to work on your speed. I read about this, maybe on the swimsmooth site. Using the run pace calculator you can easily convert your 5k, 10k, Half Marathon and Marathon race pace into 400m or even 200m split times. 400 Metre Pace. try using a calculator Interval pace is somewhere between your 3k and 5k race pace. Target: Minnesota State Track Meet. 800m Reps – should be reps at 9:00p/m pace (4:29 per 800m) with a 200m jogged recovery. 3 x 80 x 3. Pushing yourself so that you can maintain these lower 400m (quarter-mile) and 800m (half-mile) times on your interval workouts will train you to eventually be able to achieve these times repeatedly. Water breaks are important ALL year round, even when it will be nice, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval! We will modify the 1000m interval to reflect that by having the first 400m of the interval to be run at sub-3200m pace and then the remainder of the interval will be at 3 mile effort. Tuesday PM: RACE. Starting at minute 6:00 – 15:00 minutes every three minutes you will perform a 400m run (Moderate to Fast Pace) ; Rest the remaining time after you completed your 400m interval. As with tempo running, in order to improve your speed you need to be running at a faster pace during training. For several decades, I used a specific formula to calculate the 400 meter potential of elite sprinters. VO2 Max - The pace at which are are using the maximum amount of oxygen you can take in. E-pace is 'easy pace' - the key pace for most triathletes to train at. . On the Tinman Training Calculator, this is usually the equivalent of your “aerobic power” training pace but you can also just look at the “Race Information” tab to see your pace for the given distance. Head over to our Run Pace Calculator, and type in a recent race result, and click 'calculate. Use this pace for long intervals of 600m or longer, open water swims, paddles & pull buoy sets. Give yourself a target time for each lap around the track. 400-meter intervals should be run at 10% faster than your 5K pace. While the best tracks (IAAF, Olympic, etc. Our calculator provides you custom run paces for training, based on your recent race results . Jog ) + + 4 x 15 sec. (4) 2 Rounds. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs Calculator Use. Yes, that is one hundred intervals, for about 25 miles at slightly slower than 10K pace. This research proposes a non-traditional approach to H. Once a runner can perform all the 400s at 3K Date Pace then seek to advance all the recovery intervals down to only 45 - 60 seconds — this may take 2 - 4+ runnings of the workout to realize. A slightly different kind of interval workout, with a longer but moving recovery (perhaps those wanting to get a bit more mileage in might prefer this session). 2. Once you complete the test you can look at your file in TrainingPeaks and use the average pace and/or heart rate for the last 20 minutes. Pace Calculators Split Times. The official notation for the session above is: Intervals completed at race pace or slower can have shorter recovery times so as to work the aerobic system; these slower intervals tend to be 400m-1600m. Intervals are “hard” but not all-out running by any means. For more about VO2 Max read this and or this from Jack Daniels. Divide your run time by your Pace Calculator Using a recent time from a race or workout, select a distance and enter your finish time using hours, minutes and seconds (h:mm:ss). 5-6 x 800-1000m at vVO2max, with a 400-500m recovery run at half 3 x 3,000m + 4 x 400m Intensity — Cutdown from 15K to 10K to 8K paces on 3Ks, 1500m or better on 400s Recovery — 3 minutes after each 3K, 2 minutes between 400s Because you get rest during an interval workout, the pace should be faster than race pace. Time Calculator Working backwards, you can take your 60 meter time, which will hurt a lot less than a 400m (trust me on this!) and calculate 100m, 200m and 400m potential. This 6-week training plan is designed to train specifically for the Service Academy Candidate Fitness Assessment (CFA). For example: Week 1 – 3 x 400m. Using a recent time from a race or workout, select a distance and enter your finish time using hours, minutes and seconds (h:mm:ss). Track & Field and Cross Country Statistics This website has thousands of track and field stats for the US and Canada. You should aim to run each 400m interval at your 5k pace – so whatever you clocked for your fastest mile. There is no half-marathon specific work. 3:58 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 . Equivalent Race Times - Imperial Distances; 880yd 1000yd 1320yd 1mi 1. The Bottom Line of Jack Daniels Half Marathon Training Plans 0:00 – 6:00 minutes you will perform 800m run (Moderate Pace); Rest the remaining time after you completed your 800m interval. Rest 3 minutes between efforts. Faded by 2 seconds on the 6th interval. For example, if your average aerobic pace is a 9-minute mile, you might run 2 miles at a 7:45 pace, then run 1 mile at a 10-minute pace for a short recovery period, followed by another 2-mile high-intensity interval. Track Interval Pace Calculator 4:00 Mile 200m :29 400m :59 800m 1:59 1200m 2:58 1600m 3:584:10 Mile 200m :31 400m 1:02 800m 2:04 1200m 3:06 1600m 4:084:15 Mile 200m :31 400m 1:03 800m 2:06 1200m 3:10 1600m 4:134:20 Of course it is not easy to maintain one pace over the entire distance. This mixes speed with tempo, forcing the body to learn to recover at tempo pace. Exercising a lot is not the point, train properly - that really matters. Or even 8 x 200m in 30 seconds with jogging as recovery. This leads to perfect pacing! What is a swim profile? An example interval workout might be 8 x 800m with 400m jog recovery. Rest 4 min. This speed calculator is a tool that helps you determine the average speed of a moving object based on the distance traveled over a certain time traveled. (3) Walk/jog 200 meters (1/8 mile) between intervals, and rest 5:00 minutes between sets. A California Marathon to run in March, Boston Qualifier, very flat. Race organizers use your pace to assign you to a start corral with others who will be racing at a similar 1000m intervals with only 90 seconds recovery between each. Pace Calculator. Week 3 – 4 x 400m 400m Time (total number of seconds) = 200m time (total number of seconds) = CSS/100m (seconds) = CSS/25m (seconds) = Your CSS/25m pace can be used with a . Feels: Ready for take off! The unique aspect about this workout is that each of the reps will be getting faster. This pace can generally only be sustained for about 10 minutes continuously. Training Paces calculator Body Mass Index calculator Predicting race times VO2MAX calculation Pace calculator Pace and time conversion chart: mph kph minutes/mile minutes/km Interval session pace conversion sheet: 5k, 10k, half marathon, marathon Pace Chart On this Pace chart you can determine your target times for the usual race distances in kilometer. Nielsen Co. Because vVO 2 max pace skill level varies so much in middle distance runners, the target times for each 600 meter repeat must also be varied. Each interval workout should have a 1-2 Interval training. This links to a new web site/page. Then the time can be calculated. 1 Assessment time and the MTI Running Calculator. Cameron predictor. 3-4k/day, 5 days a week. ) have lanes that are 1. To obtain your 2400 interval time, take the higher value of your 800m + higher value of your 1600 = 2400 interval time. (Low-key event. The chart on page 59 shows 400m pace charts for 5K and 10K goals. com 000000 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Weekly The repetition workouts can be repetitive, with a lot of 200m and 400m intervals. (3) The variable-recovery session. 75 seconds. Pace Chart 5k Interval Workouts Workout Krtsy June 7, 2018 Ask lauren fleshman pace chart for 10 minute mile pace chart 00 ask lauren fleshman pace chart for 5k pace charts with 400m images e993 com For shorter intervals, like 800m, execute those at 5K pace, and 400m intervals should be slightly faster than that. 8 seconds. You can also use the running pace calculator to estimate your pace. The formula is: 400m potential = 200m Season Best (SB) doubled, plus 4 seconds. Pace Calculator Miles Split Chart For Half Full Marathoners. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. 06; and it is scaled down by 1. As the season progresses we will change this workout and utilize it as a “classic” VO 2 max style workout where athletes are running faster than race pace but During the rest interval, the swimmer needs to quickly calculate whether they are swimming as instructed. This means the faster you run, the more rest you get. - Long sets (maybe 1000 total yards) with intervals that leave you short rest (5-10 seconds). mcmillanrunning. 6 Jul 04, 2012 · Average times for your age (freshman year in hs) are about 13. Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m. There are four variables to be considered when doing interval training in general: Length of the interval. I\'ve personally been able to go about 2 seconds/lap faster than my 3x800 pace w/ a 3:00 rest interval during a mile run. This is useful when you need to compare times across pools of different measurement units such as indoor and outdoor pools. @ 400m speed ( 45 sec. 10, 300m: 4. ) 400m Track for Running Assessments and Interval Distances; GPS Watch with pace and distance. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. You can also use the McMillan Calculator to calculate all of your goal paces for this workout. For example, a 62 sec 400m estimates a 88 per 400m 5k pace or 18:45 potential time. VDOT Calculators Pace Calculator. Use this calculator to find average pace for running, biking, swimming or walking. To calculate you do a 400m & 200m time trial, and use this formula: Threshold Speed m/sec = (T400-T200) / (400-200) example TS m/sec = (370-180) / 200 370 & 180 being your 400 & 200 times in seconds. This is a typical interval pace for distance runners. These are the swimming sets that build your stamina for CSS and T-Pace training so it is very important to control your aerobic pace very rigidly. If you know your 5K pace (or your target time for that distance) use the chart below to find the 3K equivalent, and then to find your pace per lap (400 metres). Use the calculator to figure out your pace per yard, mile, meter or kilometer, and view your splits in any of distance measurement. So technically round about the target pace. the average pace/400m of the interval you just did (to check if you have run at the correct pace), after 25sec it shows the current lap duration (pause time), so Interval workouts become the main workout where paces range anywhere from 1,500m race pace to 10,000m and half marathon race pace. 2. Memorize this number, and try to run your first full lap (after the initial 200 metres / 1/2 lap) at that pace. Emil is reported to have run up to 100x (400m + 200m recovery), with the 400m a few seconds slower than his 10K pace. 00 37. 2. Is Links to Running Tools, Calculators and Pace Conversion sheets. For example, if you recently completed a 1. The idea is to change pace every 100m, going easy-hard-easy-hard. hill reps @ 1600m speed + • 4 x 15 sec. Wow. How to Use this Calculator Enter a pair of values (distance / 500m split / cumulative time), and click the relevant calculate button to return the third value and watts. Naturally, you can run 200m intervals at a slightly faster pace than 400m intervals and you can run 100m intervals faster still. This then calculates out to a pace of 1 minute, 56. 8 seconds. The hard section should be 800m goal pace or faster, the easy section about 1500m date pace. Pick your distance and enter a target time and we'll calculate all the relevant splits for your race pace planning. 06) to estimate performance. For each 1,000m repetition, run the first 800m at your goal 10K pace. So for me, this works out at 400m intervals with around a 150m jog recovery. VO2 1600 Interval Chart. com is a do-it-yourself tool for calculating and planning split times and laps for all common running races on a 400m track. However, there is no chart that directly shows what pace at which I should run intervals assuming a certain marathon goal page. Tuesday AM: Circuit Lifting. hill reps @ 1600m speed ( 1 min. The lactate tolerance training zone is >95% intensity. 5mi 2mi 3mi; Time: 2:05. Simply take your goal pace for an upcoming race and subtract 90 seconds per mile. If you do 800m repeats at a fast pace that you can barely handle for that distance your body will need a lot of oxygen. Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition. WIth my garmin it seems nearly impossible to get an accurate pace in that short of an interval. 1M 26. Half marathon pace: 30-35x400m with 30 secs jog recovery between reps OR 2 sets of (15-20x400m) with 15-30 secs jog recovery between reps and 2-3 mins jog between sets. Race Time Predictor. Begin your intervals at an 8/10 effort, leaving some gas in the tank to repeat equal effort for remaining intervals. 1600m (10m pace=7’31”) [3min] 4 x {400m (1m pace=1’38”) [2min]} 1600m (10m=7’31). Calorie Burning Calculator Estimate the amount of calories you burn at a given running pace. Training pace calculator is a great tool for all runners who do various types of training. 55, 600m: 9. 400m intervals x 20 is the kind of workout that gives you your speed. Now, divide your time by 4, e. The plan is long – 18 to 24 weeks – although Jack has advice on how to shorten the plan. 22m to 1. Start at a two minute quarter mile pace, or 2:30 depending on your fitness level, then reduce at two minute laps. 50 35. L – Long E – Easy P – Target Race Pace SW – Speed Work CI – Cruise Interval T– Tempo / Tempo Interval To determine your workout paces and estimate your race pace, use the running calculator at www. The pace and distance are also converted to the other units. 2 seconds per half-mile. jog ) Athlete Name: Grace Ping. 200m 400m 800m 1000m 1200m 1600m 5000m 10000m 13. Start at 5k pace and get faster each interval. In the examples above you can see 400m intervals can be used with a variety of different paces from 800m pace all the way to half marathon pace. Half marathon pace chart 20 printable marathon pace charts marathon pace calculator pace charts for tnf 50 and how marathon pace calculator6 Minute Mile Pace Chart 00 59 RunningRunning Pace Chart 5 9 Minutes Per Mile Runner S WorldRunning Pace Chart By Race Length TrinewbiesPace Chart Lowell Running CoHalf Marathon Pace Chart Downlo For Every […] Mile Pace Chart 1600m 1200m 800m 400m Interval Calculator. Just do the best you can. This means you’ll just increase your pace by a gear for one lap of the track, before slowing back down to 10k pace for the final 400m. 245 Second 100 – Subtract 5% from the first 100 calculated pace (the second is a flying start and should be faster) Pace Chart for 400 Meters to Marathon Use this chart to figure out your pace for intervals, tempo runs or races. 1 Assessment time and the MTI Running Calculator. 45, 400m: 6. To calculate pace, enter distance and time, then click pace's calculate To calculate time, enter distance and pace, then click time's calculate To calculate distance, enter time and pace, then click distance's calculate To convert decimal paces into hr:min:sec format, click on pace's h:m:s. Heart Rate Calculator Calculate your training heart rate based on your age and resting heart rate. Interval (or I) Pace is your 2 mile race pace Threshold (or T) Pace is your 1 hour race pace, and it works out to approximately 1:00/mi slower than your R Pace. 25 47 12. Aim to run each of those 400 meter intervals at a pace that is 90 seconds per mile faster than your goal. 400m – about 10% faster Use recoveries that are equal to, or slightly longer than, each work interval, and use the 10 per cent formula to calculate the maximum number of intervals per workout. 1,000-meter intervals should be run at 6% faster than your 5K pace. Next, systematically work backward from rep #12, then #11, then #10, etc. Repetition Pace – Current mile race pace (not sprinting). s This workout is more intense than the first example so the recovery interval will be longer. ) Running faster than your Interval pace or VO2max can’t produce greater aerobic involvement than running at your VO2max. NSMan A's goal timing for his 2. RP 400m – Race Pace 400m repeats. Works with miles, feet, kilometers, meters, etc. So you know what you can do with that calculator, right? Speed is the Key. You can either plug in a recent race or a time Of note, I did the first workout today and had my lap timer to give an average at 400m and 800m. So try 6 x 300m at pace or 45 seconds. . Was doing 3. . Ben True has a favourite workout called the Michigan. Use pace calculator to get a close estimate to your current pace and what pace you’ll require on race day. The Short course Indoor pool is 25yards where as long course outdoor in 50 meters. The proper intensity is about 83—88% effort, and at an intensity that could be raced at for almost 1-hour under ideal racing conditions. This basically means run 800m (2 laps on a track) fairly hard (maybe 10K race pace), jog a slow lap, and then repeat this 8 times. This will just make running intervals easier. This prediction calculator is based on David Cameron's (1998) formula published for Statistical Services of A. a) during the interval it shows your average 3s pace/400m (as this is normally the given target: example: run 1:24 / 400 meters for 600 meters long) b) during recovery first 25 sec. The workout itself is a straightforward 400m interval session, best suited for a You can also use a recent race result and an online pace calculator to run various suggested race paces Interval Run (IR): Interval runs are repeats of a certain distance (i. Running at your Max should not feel comfortable. Another good way, calculate your threshold speed, that way you can keep track of improvement. This depends on the race distance that you are training for. 400m Run @ "400m Interval Pace" using your 2 Mile APFT No. This means that the first 1600m rep should be done in 7 minutes and 31 seconds. 400m 600m 800m 1000m 1200m 1600m 3K 5K 8K 5 Mi 10K 15K 10 Mi 20K ½ Marathon Marathon 56 84 1:52 2:20 2:48 3:44 58 87 1:56 2:25 2:54 3:52 The pace chart will tell you how long it will take to complete various track intervals during your mile. 30, 700m: 11. 15x300m at date pace, 100m jog recovery with a 400m jog between sets. Every pace is faster or slower than a half-marathon race pace. 00 48 1:12:00 12. Calories burned from running at 5 mph (for 60 minutes) = 11. Foam Roller – can help with Pacing / Speed Endurance Workout. Try to hit your 5K pace for reps measuring up to 400m, and your 10K pace for reps between 800m and 1M in length. Repeat interval training is a great way to work toward swimming at a faster pace, which could ultimately benefit your level of fitness. Do this JUST on intervals 2 and 4 Running Yasso 800s on a treadmill. Interested to see if you think of the above. 62. Track Interval Pace Calculator 4:00 Mile . Do seven repetitions of this cycle of 100 meters on and 50 meters off. Eg 12:00 2. The pace you can sustain for the 800m reps is right on your 10km race pace. Complete 400m work intervals at a pace three seconds per 400 faster than SK tempo. The fastest pace per mile out of over 10,000 runners the was 4:49 per mile. The three main ways to manipulate interval workouts are: • Increasing/decreasing the distance run • Increasing/decreasing the amount of rest between intervals • Altering the pace at which the intervals are run Threshold running is the intensity at which you perform steady-state runs or cruise intervals (often repeated 1-mile T-pace efforts with brief rests between work bouts). In this example, the interval pace to run the 400m is the (1:57-2:05) range. For those on a track (e. #4 300m They last only 100m to 400m and are run at about your 0:02:00 to 0:08:00 race pace effort with very long recovery intervals. For an 800m interval, you may never get there since you have to slow down to keep up the pace for 2 laps. - Time yourself weekly. You can use it as a time calculator. S. A great way to do this is through various track workouts, such as 400m (one lap around the track) repeats. 25/ 25m. Enter total distance, either time or pace, and split freque The pace calculator above computes 400m, 800m, 1200m and 1600m interval times corresponding to 102%, 100%, 98% and 96% ,respectively, of VO2-Max effort. The bottom line is: You need 400m speed to run a good 800 meters. These are also interval sessions tailored to help you prepare for races of 800 metres to 5K. This is where a coach can come in handy, but there are also online resources, such as Rickerman's calculator , that can help you figure out a pace range. This will help your body adapt to able to use more oxygen while running or doing other sports. This becomes clear, when we take a look at the world records for different distances: The pace for the 1000m world record is 2:12 min/km, while the world record for marathon running is a pace of 2:55 min/km. In order to improve your speed and economy you want Swimming Time Converter Calculator Use this Calculator to calculate your time switching between yards and meters. 5k/10k race If you have run a 5k or 10k race recently, you can enter the results from your race in TrainingPeaks to calculate your threshold. Aim for that first 100m interval time and then try to get as far as you can after that. 50 25. 4km on the Running Calculator. com, the specific run paces we use are E-pace, M-pace, T-pace and I-pace. For instance, if you run a 1 minute 30 seconds 400m, you have 1 minute and 30 seconds to rest. For a 5K, you’re probably going to focus on 400m intervals (one loop around a track), at a pace harder/faster than race pace. Then, choose an option from the event drop-down list. For example, if your 5K goal time is 20:00, your 800m interval at goal pace is 3:12. For example, 4 x 800m at 10K pace with 90 second recovery in between , would mean running a total of four 800m repeats with 90 seconds running at easy, recovery pace in between repeats. 2) you need to run at speeds the SAME RACE PACE as 60 sec/400m. Intervals. 62 x 60 = 697. For these you get full rest (meaning approximately 6-8 minutes, or however long it takes for your breathing to return to, or very close to, what it was when you began the previous repetition). Used for developing speed and Running Splits Calculator. This way, the Tempo Trainer should beep just as I reach each cone if I'm running the right pace. 3: 3:19. 800m @ "800m Interval Pace" using your 2 Mile APFT No. It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. It’s usually recommended that you take two to five times the duration of the fast running as a recovery jog before starting the next hard effort (or one to two times the distance of the repeat). (5 min and 41 sec per km) The display can be toggled between pace (min/km) and speed (km/h). The workout: Complete a short warm-up then run 6 x 800m at goal 5K pace. if you ran 8 minutes you get 2 mins — 6 minutes gives you 1. 6×400 @ goal mile pace 1 minute recovery 4×200 @ goal mile pace -3 seconds 1 minute recovery Week 12 1. jog ) + 4 x 30 sec. ' On the 'Training' tab, it lists these paces, each one specific to your own fitness. 75 49 1:13. Intervals will indeed go a very long way, they are without question the fastest and most effective way to increase speed. Details: 60 minute run, including-4 x 1km @ CV pace ( 1 min. If you want to run a 16:30 5k, enter 0 Hours, 16 Minutes, 30 Seconds, distance of 5000, Meters, then if you want to know what your time should be at each mile marker, set your pace interval to 1 Miles. Try to maintain the same distance on each interval. 400m interval pace calculator