Conversion of Target Race Times to Target Interval Workout and Tempo Run Paces

To Pick your own race time, use our interactive chart here.

Target Race Time

Marathon

2:30:00

2:40:00

2:50:00

3:00:00

3:10:00

3:20:00

3:30:00

3:40:00

3:50:00

4:00:00

4:10:00

4:20:00

4:30:00

4:40:00

1/2 Mar

0.474074

1:11:07

1:15:51

1:20:36

1:25:20

1:30:04

1:34:49

1:39:33

1:44:18

1:49:02

1:53:47

1:58:31

2:03:16

2:08:00

2:12:44

10 Mile

0.357407

0:53:37

0:57:11

1:00:46

1:04:20

1:07:54

1:11:29

1:15:03

1:18:38

1:22:12

1:25:47

1:29:21

1:32:56

1:36:30

1:40:04

10k

0.212963

31:57

34:04

36:12

38:20

40:28

42:36

44:43

46:51

48:59

51:07

53:14

55:22

57:30

59:38

5k

0.102778

15:25

16:27

17:28

18:30

19:32

20:33

21:35

22:37

23:38

24:40

25:42

26:43

27:45

28:47

Target Interval Pace

400

0.074775

01:09

01:14

01:18

01:23

01:28

01:32

01:37

01:41

01:46

01:51

01:55

02:00

02:05

02:09

600

0.114414

01:46

01:53

02:00

02:07

02:14

02:21

02:28

02:35

02:42

02:49

02:56

03:03

03:11

03:18

800

0.155856

02:24

02:34

02:43

02:53

03:03

03:12

03:22

03:31

03:41

03:51

04:00

04:10

04:19

04:29

1000

0.199099

03:04

03:16

03:29

03:41

03:53

04:06

04:18

04:30

04:42

04:55

05:07

05:19

05:32

05:44

1200

0.240541

03:43

03:57

04:12

04:27

04:42

04:57

05:12

05:26

05:41

05:56

06:11

06:26

06:41

06:55

1600

0.324324

05:00

05:20

05:40

06:00

06:20

06:40

07:00

07:20

07:40

08:00

08:20

08:40

09:00

09:20

2000

0.414414

06:23

06:49

07:14

07:40

08:06

08:31

08:57

09:22

09:48

10:13

10:39

11:04

11:30

11:56

3200

0.674775

10:24

11:06

11:47

12:29

13:11

13:52

14:34

15:15

15:57

16:39

17:20

18:02

18:43

19:25

Target Tempo Run

2 Miles

0.06713

10:04

10:44

11:25

12:05

12:45

13:26

14:06

14:46

15:26

16:07

16:47

17:27

18:08

18:48

5k

0.106481

15:58

17:02

18:06

19:10

20:14

21:18

22:22

23:26

24:29

25:33

26:37

27:41

28:45

29:49

4 Miles

0.140278

21:03

22:27

23:51

25:15

26:39

28:03

29:28

30:52

32:16

33:40

35:04

36:28

37:52

39:17

5 Miles

0.178704

26:48

28:36

30:23

32:10

33:57

35:44

37:32

39:19

41:06

42:53

44:41

46:28

48:15

50:02

10k

0.225

33:45

36:00

38:15

40:30

42:45

45:00

47:15

49:30

51:45

54:00

56:15

58:30

00:45

03:00

How To Read The Tables:

I selected marathon times from 2:30:00 to 4:40:00 in 10 minute increments as the starting point for the "Target Race Time" table. Underneath the marathon

times, I listed comparable race times at the 1/2 marathon, 10 mile, 10k and 5k distances. As an example: running a 4:00:00 marathon is equivalent to

running a half marathon race in 1:53:47, a 10 mile race in 1:25:47, a 10k race in 51:07, and a 5k race in 24:40; they are all equivalent performances.

In the "Target Interval Pace" table, I listed the paces that you should be running during the track workouts for the various interval distances that we'll be

running, based on your target race time. As an example, if your marathon goal is to run 4:00:00, then you should run approximately 1:51 for any 400m

intervals that we do, 2:49 for 600m intervals, 3:51 for 800m intervals, 4:55 for 1000m intervals, 5:56 for 1200m intervals, and 8:00 for 1600m intervals.

If you're training for a race like the Army 10 Mile as opposed to a marathon, and your goal is to run 10 miles in 1:20:00, pick the column that has the

closest 10 mile equivalent performance (in this case the 3:45:00 marathon column) and use the target interval times in that column as your guide.

Please note that all target times are approximations and are intended to serve as guidelines for you. You will not always be hitting these times on the

nose, but you should try to stay within a few seconds of them (+/- 3% would be a reasonable variation).