Track Pace Chart: Interval Pace Calculator
Using a track pace chart can be helpful for runners of all kinds, even distance and trail runners. Most runners think of the track as something only short distance runners or sprinters use, but it can be incredibly beneficial for all types of training.
Track workouts can help prevent injury, increase speed, and boost resilience in runners of all types. Distance runners often add in some weekly speed workouts at the track, while others find that the track is often more convenient than sidewalks.
However, finding the correct pace for your training on the track can be difficult for road and trail runners. A track pace chart will help runners hit their goals, find their training paces, and break down splits for each run.
What is a track pace chart?
This track pace chart includes more than just finish times every mile. For each running pace, you’ll find the distance broken down into different interval splits based on the laps of the track.
>> Download all the running pace charts!
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. The track pace chart will tell you how long it will take to complete various loops during a workout.
>> Includes 1600m, 1200m, 800m, 400m & 200m pace charts
For each running pace, you’ll find the overall time it takes to complete 1 mile, as well as different intervals within the distance. Every mile time is broken down into 1600 meter, 1200 meter, 800 meter, 400 meter and 200 meter pace charts — equivalent to 1, 2, 4, 6 and 8 laps of the track.
How to Use a Track Pace Chart
Using a track pace chart is fairly straightforward. Begin by finding the running pace that is closest to your goal or current mile pace.
Related: How to Run a Faster Mile
Once you’ve found your 1 mile pace, you’ll see that it’s broken down into the various different intervals. The intervals listed equate to laps around the track, compounding the 400 meter distance.
This pace chart will help you set and solidify your running goals. Use it to guide you to a new mile PR, or to determine different interval paces during speed workouts.
Track Pace Chart
Download this track 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.
>> Download the Track Pace Chart PDF here!
Set yourself up for success now and in the future by keeping this interval pace chart for every training plan. Increase your goals as you accomplish new speeds, or use the chart to help narrow your focus.
What is a good pace at the track?
While there is no single, quantitative answer to this question, we can say this: a good track pace is one that challenges your body without tearing it apart.
A good track pace should feel challenging, yet attainable throughout the duration of the distance. You should feel in control, yet pushing just a bit outside of your comfort zone.
When you are just beginning, a good track pace might be one that you can maintain for a single lap without need a walk break. As you become more experienced, your track pace might be one that you can maintain for a full workout, but no further.
As your distance and training increases, check out more pace charts below!
