Interval Training Paces for Track Workouts

5K Pace Chart

For 400, 600 and 1000 Meter Interval Training

Marathon Time      400@5KPace     600@5K Pace    1000@5KPace

3:40                                      1:47                      2:41                      4:27

3:50                                      1:52                      2:48                      4:40
4:00                                      1:56                      2:55                      4:52
4:15                                      2:04                      3:06                      5:10
4:30                                      2:11                      3:17                      5:28
4:45                                      2:18                      3:28                      5:46
5:00                                      2:20                      3:31                      5:52

10K Pace Chart

For 800, 1200 and 1600 Meter Interval Training

Marathon Time
                           800@10kPace  1200@10kPace  1600@10kPace

3:40                         3:40                        5:35                    7:30
3:50                         3:50                        5:50                    7:50
4:00                         4:00                        6:05                    8:10
4:15                         4:15                        6:30                    8:40
4:30                         4:30                        6:50                    9:10
4:45                         4:45                        7:15                    9:40