As you become more experienced, your mile pace might be one that you can maintain for the distance, but no further. When you are just beginning, a good mile pace might be one that you can maintain for the entirety of the distance without need a walk break. You should feel in control, yet pushing just a bit outside of your comfort zone. While there is no single, quantitative answer to this question, we can say this: a good mile pace is one that challenges your body without tearing it apart.Ī good mile pace should feel challenging, yet attainable throughout the duration of the distance. Increase your goals as you accomplish new speeds, or use the chart to help narrow your focus. Set yourself up for success now and in the future by keeping this interval pace chart for every training plan.
#Pace calculator for free#
Mile Pace Chartĭownload this mile pace chart for free and get started training for your goals! Plan out speed workouts, sprints or interval runs without having to do any complicated math. Use it to guide you to a new mile PR, or to determine different interval paces during speed workouts. This pace chart will help you set and solidify your running goals. The intervals listed equate to laps around the track, compounding the 400 meter distance. With running paces from 5 16 minutes per mile in 15 second increments, you’ll be able to identify a running pace within just a few seconds of your own. For each running pace, you’ll find the distance broken down into different interval splits. Once you’ve found your 1 mile pace, you’ll see that it’s broken down into the various different intervals. Enter 2x measures of Duration (Distance, Time, Calories) OR 1x measure of Duration and 1x measure of Pace (Split, Cals/Hr, Watts). This mile pace chart includes more than just finish times for 1 mile. Begin by finding the running pace that is closest to your goal or current mile pace. Using a mile pace chart is fairly straightforward. Every mile time is broken down into 1600 meter, 1200 meter, 800 meter and 400 meter pace charts. Note that placeholder zeros do not need to be entered in the 'Time' or 'Pace' field. The calculator can also be used to estimate the time taken or distance traveled with a given pace and time or distance. > Includes 1600m, 1200m, 800m & 400m pace chartsįor each running pace, you’ll find the overall time it takes to complete 1 mile, as well as different intervals within the distance. Use the following calculator to estimate the pace for a variety of activities, including running, walking, and biking. The pace chart will tell you how long it will take to complete various track intervals during your mile. With running paces from 5 – 16 minutes per mile in 15 second increments, you’ll be able to identify a running pace within just a few seconds of your own.
#Pace calculator how to#
Related: How to Find Your Perfect Running Pace This mile pace chart includes more than just finish times for 1 mile. Using a mile pace chart can not only help solidify your goals, but help break down different interval paces as well.
Ex.Many runners are surprised to discover just how complex running the mile can be. If your 5K was completed on a track in 55 degree weather at a race effort, the projected 10K time would not be accurate for a hilly course in 75 degree weather. Projected race times assume similar conditions (temperature, humidity, wind, etc.), similar courses (hills, turns, footing, etc.), similar efforts (race, tempo, etc.), and appropriate training.A coach may prescribe different paces or efforts than those provided. Longer repetitions correspond to threshold paces (roughly 5K to 10K pace) while the shorter repetitions correspond to more traditional interval paces (3K pace and faster). While intervals can be completed at a wide variety of efforts, the times and paces listed are for the most commonly used at those distances.Recommended training efforts, speed interval paces and projected race times at various distances will be displayed. 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).
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