Training Pace Chart
Training pace chart for runners, detailing various paces based on current 1600m times. The sheet includes sections for Tempo Run Pace, Cruise Interval/Threshold Pace, Race Paces, and specific loop paces for Glenn Circle and Canterbury K's Loop. Each section provides lap times and corresponding mile paces, helping athletes determine their training intensities. For example, a 4:20 current 1600m time corresponds to a 5:20-5:28 pace for a 1600m race. This resource is useful for runners looking to optimize their training regimens.
Content article
The Training Pace Chart provides detailed running paces based on current 1600m times, covering various training types and race distances.
In the "Training paces" tab, paces are categorized into Tempo Run Pace, Cruise Interval/Threshold Pace, CV Pace, and VO2 Pace/Aerobic Power. For instance, a current 1600m time of 4:20 corresponds to a Tempo Run Pace of 80-82 seconds for 400m, 2:40-2:44 for 800m, 3:20-3:25 for 1000m, and 5:20-5:28 for 1600m. As the 1600m time increases to 4:30, the paces adjust to 82-85 seconds for 400m, 2:45-2:50 for 800m, 3:27-3:32 for 1000m, and 5:31-5:40 for 1600m. The trend continues with a 4:40 time yielding paces of 85-88 seconds for 400m, 2:51-2:56 for 800m, 3:34-3:40 for 1000m, and 5:43-5:52 for 1600m.
The Cruise Interval/Threshold Pace section shows similar adjustments. For a 4:20 1600m, the paces are 76-78 seconds for 400m, 2:32-2:36 for 800m, 3:10-3:15 for 1000m, and 5:05-5:12 for 1600m. With a 4:30 1600m, the corresponding paces are 79-80 seconds for 400m, 2:38-2:41 for 800m, 3:17-3:22 for 1000m, and 5:16-5:23 for 1600m. This pattern continues through to a 6:00 1600m, where the paces for Cruise Interval/Threshold are 1:43-1:46 for 400m, 3:27-3:32 for 800m, 4:19-4:25 for 1000m, and 6:55-7:05 for 1600m.
The CV Pace section also reflects similar pacing adjustments. For a 4:20 1600m, the paces are 72-74 seconds for 400m, 2:25-2:29 for 800m, 3:02-3:06 for 1000m, and 4:51-4:58 for 1600m. As the 1600m time increases to 4:30, the paces shift to 75-77 seconds for 400m, 2:31-2:34 for 800m, 3:09-3:13 for 1000m, and 5:02-5:09 for 1600m. This section continues through to a 6:00 1600m, where the paces are 1:39-1:41 for 400m, 3:18-3:22 for 800m, 4:08-4:13 for 1000m, and 6:37-6:45 for 1600m.
In the "Race Paces" tab, the focus shifts to specific race distances. For a current 1600m pace of 4:10, the corresponding times are 31 seconds for 200m, 46-47 seconds for 300m, 62.5 seconds for 400m, and 1:33.5 for 600m. A 4:20 pace results in 32.5 seconds for 200m, 48-49 seconds for 300m, 65 seconds for 400m, and 1:37.5 for 600m. The trend continues, with a 5:00 pace translating to 37.5 seconds for 200m, 55-56 seconds for 300m, 75 seconds for 400m, and 1:52.5 for 600m.
The 3200m pace section indicates that for a goal of 9:00, the corresponding 1000m pace is 2:48, while a goal of 9:15 results in a 2:52 pace. As the goal time increases to 10:00, the 1000m pace adjusts to 3:07, and for a goal of 12:00, the pace is 3:45.
In the 3-mile section, the pacing shows that a 14:00 time corresponds to a 600m pace of 1:45, while a 15:00 time translates to 1:52.5. The pacing continues with a 17:00 time yielding a 2:07 pace, and a 20:00 time resulting in a 2:30 pace.
The "Glenn Circle" tab provides lap times for a 0.87-mile loop. For a lap time of 4:10, the mile pace is 4:47, while a lap time of 4:20 corresponds to a mile pace of 4:58. This trend continues, with a lap time of 5:00 resulting in a mile pace of 5:44, and a lap time of 6:00 yielding a mile pace of 6:53.
Lastly, the "Canterbury K's Loop" tab details lap times for a 0.63-mile loop. A lap time of 2:50 corresponds to a mile pace of 4:29, while a lap time of 3:00 results in a mile pace of 4:45. As the lap time increases to 4:00, the mile pace adjusts to 6:20, and a lap time of 4:20 yields a mile pace of 6:52.