Pace Chart for 400 Meters to Marathon - Hardley Runners

400m

56 58 60 62 64 66 68 70 72 74 76 78 80 82 84 86 88 90 92 94 96 98 1:40 1:42 1:44 1:46 1:48 1:50 1:52 1:54 1:56 1:58 2:00 2:02 2:04 2:06 2:08 2:10 2:12 2:14 2:16

600m

84 87 90 93 96 99 1:42 1:45 1:48 1:51 1:54 1:57 2:00 2:03 2:06 2:09 2:12 2:15 2:18 2:21 2:24 2:27 2:30 2:33 2:36 2:39 2:42 2:45 2:48 2:51 2:54 2:57 3:00 3:03 3:06 3:09 3:12 3:15 3:18 3:21 3:24

800m

1:52 1:56 2:00 2:05 2:08 2:12 2:16 2:20 2:24 2:28 2:32 2:36 2:40 2:44 2:48 2:52 2:56 3:00 3:04 3:08 3:12 3:16 3:20 3:24 3:28 3:32 3:36 3:40 3:44 3:48 3:52 3:56 4:00 4:04 4:08 4:12 4:16 4:20 4:24 4:28 4:32

Pace Chart for 400 Meters to Marathon

Use this chart to figure out your pace for intervals, tempo runs or races.

1000m 1200m 1600m 3K

5K

8K 5 Mi 10K

15K

10

20K

Mi

2:20

2:25

2:30

2:35

2:40

2:45

2:50

2:55

3:00 3:05 3:10 3:15 3:20 3:25 3:30 3:35 3:40 3:45 3:50 3:55 4:00 4:05 4:10 4:15 4:20 4:25 4:30 4:35 4:40 4:45 4:50 4:55 5:00 5:05 5:10 5:15 5:20 5:25 5:30 5:35 5:40

2:48

2:54

3:00

3:06

3:12

3:18

3:24

3:30

3:36 3:42 3:48 3:54 4:00 4:06 4:12 4:18 4:24 4:30 4:36 4:42 4:48 4:54 5:00 5:06 5:12 5:18 5:24 5:30 5:36 5:42 5:48 5:54 6:00 6:06 6:12 6:18 6:24 6:30 6:36 6:42 6:48

3:44

3:52

4:00

4:08

4:16

4:24

4:32

4:40

4:48 4:56 5:04 5:12 5:20 5:28 5:36 5:44 5:52 6:00 6:08 6:16 6:24 6:32 6:40 6:48 6:56 7:04 7:12 7:20 7:28 7:36 7:44 7:52 8:00 8:08 8:16 8:24 8:32 8:40 8:48 8:56 9:04

7:30

7:45

8:00

8:15

8:30

8:45

9:00 9:15 9:30 9:45 10:00 10:15 10:30 10:45 11:00 11:15 11:30 11:45 12:00 12:15 12:30 12:45 13:00 13:15 13:30 13:45 14:00 14:15 14:30 14:45 15:00 15:15 15:30 15:45 16:00 16:15 16:30 16:45 17:00

12:55

13:20

13:45

14:10

14:35

15:00 15:25 15:50 16:15 16:40 17:05 17:30 17:55 18:20 18:45 19:10 19:35 20:00 20:25 20:50 21:15 21:40 22:05 22:30 22:55 23:20 23:45 24:10 24:35 25:00 25:25 25:50 26:15 26:40 27:05 27:30 27:55 28:20

22:00

22:40

23:20

24:00 24:40 25:20 26:00 26:40 27:20 28:00 28:40 29:20 30:00 30:40 31:20 32:00 32:40 33:20 34:00 34:40 35:20 36:00 36:40 37:20 38:00 38:40 39:20 40:00 40:40 41:20 42:00 42:40 43:20 44:00 44:40 45:20

22:07

22:47

23:27

24:07 24:48 25:28 26:08 26:48 27:28 28:08 28:48 29:28 30:08 30:48 31:28 32:08 32:49 33:29 34:09 34:49 35:29 36:09 36:49 37:29 38:09 38:49 39:29 40:09 40:50 41:30 42:10 42:50 43:30 44:10 44:50 45:30

27:30

28:20

29:10

30:00 30:50 31:40 32:30 33:20 34:10 35:00 35:50 36:40 37:30 38:20 39:10 40:00 40:50 41:40 42:30 43:20 44:10 45:00 45:50 46:40 47:30 48:20 49:10 50:00 50:50 51:40 52:30 53:20 54:10 55:00 55:50 56:40

42:30

43:45

45:00 46:15 47:30 48:45 50:00 51:15 52:30 53:45 55:00 56:15 57:30 58:45 1:00:00 1:01:15 1:02:30 1:03:45 1:05:00 1:06:15 1:07:30 1:08:45 1:10:00 1:11:15 1:12:30 1:13:45 1:15:00 1:16:15 1:17:30 1:18:45 1:20:00 1:21:15 1:22:30 1:23:45 1:25:00

45:34

46:54

48:14 49:36 50:56 52:16 53:36 54:56 56:16 57:36 58:56 1:00:16 1:01:36 1:02:56 1:04:16 1:05:38 1:06:58 1:08:18 1:09:38 1:10:58 1:12:18 1:13:38 1:14:58 1:16:18 1:17:38 1:18:58 1:20:18 1:21:20 1:23:00 1:24:20 1:25:40 1:27:00 1:28:20 1:29:40 1:31:00

56:40

58:20

1:00:00 1:01:40 1:03:20 1:05:00 1:06:40 1:08:20 1:10:00 1:11:40 1:13:20 1:15:00 1:16:40 1:18:20 1:20:00 1:21:40 1:23:20 1:25:00 1:26:40 1:28:20 1:30:00 1:31:40 1:33:20 1:35:00 1:36:40 1:38:20 1:40:00 1:41:40 1:43:20 1:45:00 1:46:40 1:48:20 1:50:00 1:51:40 1:53:20

? Marathon

1:01:30 1:03:15 1:05:00 1:06:45 1:08:30 1:10:15 1:12:00 1:13:45 1:15:30 1:17:15 1:19:00 1:20:45 1:22:30 1:24:15 1:26:00 1:27:45 1:29:30 1:31:30 1:33:15 1:35:00 1:36:45 1:38:30 1:40:15 1:42:00 1:43:45 1:45:30 1:47:15 1:49:00 1:50:45 1:52:30 1:54:15 1:56:00 1:57:45 1:59:30

Marathon

2:06:30 2:10

2:13:30 2:17

2:20:30 2:24

2:27:30 2:31

2:34:30 2:38

2:41:30 2:45

2:48:30 2:52

2:55:30 2:59 3:03

3:06:30 3:10:00 3:13:30

3:17 3:20:30

3:24 3:27:30

3:31 3:34:30

3:38 3:41:30

3:45 3:48:30

3:52 3:55:30

3:59

For example if you wanted to do an 800 metres in 2 minutes 32 seconds you would need to do your 400 metres in 76 seconds (see the example in red).

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