news
the club
road racing
cross country
races
training runs
junior members
links
forum  
club records  
pacing charts  
running quotations  
training runs / routes & groups
  Pacing Charts  
     
 

Track Distances

As a club we are very fortunate to have use of the West Suffolk Athletic Track for 2 sesions per week on a Monday and Wednesday evening. If like me you are not so familar with the "track knowledge" then the following charts may help a little next time Mike Graham our coach is quoting pace and times! He knows all of this off by heart but for us mere mortals here are a few pacing charts.

1 mile = 1609.3 meters, 2 miles = 3218.6 add 2-3 seconds to your 1600 meters time to get the equivalent for 1 mile time.

 

  
 
Per 400 metre lap Per Mile 5k 10k
70 seconds
4.42
14.35
29.10
75 seconds
5.02
15.37
31.15
80 seconds
5.22
16.40
33.20
85 seconds
5.42
17.42
35.25
90 seconds
6.02
18.45
37.30
95 seconds
6.22
19.47
39.35
100 seconds
6.42
20.50
41.40
105 seconds
7.02
21.52
43.45
110 seconds
7.23
22.55
45.50
115 seconds
7.43
23.57
47.55
120 seconds
8.03
25.00
50.00
 
 
Mile 5k 10k 10m 1/2 Marathon Marathon
4.30
13.59
27.58
45.00
58.59
1.57.59
4.45
14.45
29.31
47.30
1.02.16
2.04.32
4.50
14.59
29.58
48.20
1.03.20
2.06.40
5.00
15.52
31.04
50.00
1.05.33
2.11.06
5.10
16.01
32.02
51.40
1.07.40
2.15.20
5.15
16.19
32.37
52.30
1.08.49
2.17.39
5.20
16.32
33.04
53.20
1.09.55
2.19.50
5.30
17.05
34.11
55.00
1.12.06
2.24.12
5.40
17.34
35.08
56.40
1.14.14
2.28.28
5.45
17.52
35.44
57.30
1.15.23
2.30.46
5.50
18.05
36.10
58.20
1.16.31
2.33.02
6.00
18.38
37.17
1.00.00
1.18.39
2.37.09
6.15
19.25
38.50
1.02.30
1.21.56
2.43.52
6.30
20.12
40.23
1.05.00
1.25.12
2.50.25
6.45
20.58
41.57
1.07.30
1.28.29
2.56.59
7.00
21.45
43.30
1.10.00
1.31.46
3.03.32
7.15
22.31
36.15
1.12.30
1.35.02
3.10.05
7.30
23.18
46.36
1.15.00
1.38.19
3.16.39
7.45
24.05
48.09
1.17.30
1.41.36
3.23.12
8.00
24.51
49.43
1.20.00
1.44.52
3.29.45
8.15
25.38
51.16
1.22.30
1.48.09
3.36.18
8.30
26.24
52.49
1.25.00
1.51.26
3.42.52
8.45
27.11
54.22
1.27.30
1.54.42
3.49.25
9.00
27.58
55.55
1.30.00
1.57.59
3.55.58
9.15
28.44
57.28
1.32.30
2.01.15
4.02.30
9.30
29.31
59.02
1.35.00
2.04.33
4.09.06
9.45
30.18
1.00.36
1.37.30
2.07.49
4.15.38
10.00
31.05
1.02.09
1.40.00
2.11.07
4.22.13
11.00
34.10
1.08.21
1.50.00
2.24.12
4.48.25
12.00
37.15
1.14.35
2.00.00
2.37.20
5.14.40
 

email :info@pacers.org.uk © copyright 2006 | saint edmund pacers | all rights reserved