|
Use
the table below to help with your pacing if doing track intervals.
Select your chosen pace from the Mile Pace column and depending
on whether you're doing 400m, 800m, 1200m or 1600m, you can see the
lap and interval times. Also included are 100m, 200m and 300m times
for even pacing on the way around.
|
Mile Pace
|
100m
|
200m
|
300m
|
400m
|
800m
|
1200m
|
1600m
|
|
09:00
|
00:34
|
01:07
|
01:41
|
02:15
|
04:30
|
06:45
|
09:00
|
|
08:50
|
00:33
|
01:06
|
01:39
|
02:13
|
04:25
|
06:37
|
08:50
|
|
08:40
|
00:33
|
01:05
|
01:37
|
02:10
|
04:20
|
06:30
|
08:40
|
|
08:30
|
00:32
|
01:04
|
01:36
|
02:07
|
04:15
|
06:22
|
08:30
|
|
08:20
|
00:31
|
01:02
|
01:34
|
02:05
|
04:10
|
06:15
|
08:20
|
|
08:10
|
00:31
|
01:01
|
01:32
|
02:02
|
04:05
|
06:07
|
08:10
|
|
08:00
|
00:30
|
01:00
|
01:30
|
02:00
|
04:00
|
06:00
|
08:00
|
|
07:50
|
00:29
|
00:59
|
01:28
|
01:57
|
03:55
|
05:52
|
07:50
|
|
07:40
|
00:29
|
00:57
|
01:26
|
01:55
|
03:50
|
05:45
|
07:40
|
|
07:30
|
00:28
|
00:56
|
01:24
|
01:52
|
03:45
|
05:37
|
07:30
|
|
07:20
|
00:27
|
00:55
|
01:22
|
01:50
|
03:40
|
05:30
|
07:20
|
|
07:10
|
00:27
|
00:54
|
01:21
|
01:47
|
03:35
|
05:22
|
07:10
|
|
07:00
|
00:26
|
00:52
|
01:19
|
01:45
|
03:30
|
05:15
|
07:00
|
|
06:50
|
00:26
|
00:51
|
01:17
|
01:42
|
03:25
|
05:07
|
06:50
|
|
06:40
|
00:25
|
00:50
|
01:15
|
01:40
|
03:20
|
05:00
|
06:40
|
|
06:30
|
00:24
|
00:49
|
01:13
|
01:37
|
03:15
|
04:52
|
06:30
|
|
06:20
|
00:24
|
00:47
|
01:11
|
01:35
|
03:10
|
04:45
|
06:20
|
|
06:10
|
00:23
|
00:46
|
01:09
|
01:32
|
03:05
|
04:37
|
06:10
|
|
06:00
|
00:22
|
00:45
|
01:07
|
01:30
|
03:00
|
04:30
|
06:00
|
|
05:50
|
00:22
|
00:44
|
01:06
|
01:27
|
02:55
|
04:22
|
05:50
|
|
05:40
|
00:21
|
00:42
|
01:04
|
01:25
|
02:50
|
04:15
|
05:40
|
|
05:30
|
00:21
|
00:41
|
01:02
|
01:22
|
02:45
|
04:07
|
05:30
|
|
05:20
|
00:20
|
00:40
|
01:00
|
01:20
|
02:40
|
04:00
|
05:20
|
|
05:10
|
00:19
|
00:39
|
00:58
|
01:17
|
02:35
|
03:52
|
05:10
|
|
05:00
|
00:19
|
00:37
|
00:56
|
01:15
|
02:30
|
03:45
|
05:00
|
|
04:50
|
00:18
|
00:36
|
00:54
|
01:12
|
02:25
|
03:37
|
04:50
|
|
04:40
|
00:17
|
00:35
|
00:52
|
01:10
|
02:20
|
03:30
|
04:40
|
|
04:30
|
00:17
|
00:34
|
00:51
|
01:07
|
02:15
|
03:22
|
04:30
|
Note:
while we accept that 1 mile is not precisely equal to 1600m, the
timing guides above should satisfy the vast majority of runners.
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