Pace Chart for 400 Meters to Marathon - Hardley Runners
Pace Chart for 400 Meters to Marathon
Use this chart to figure out your pace for intervals, tempo runs or races.
400m
600m
800m
1000m
1200m
1600m
56
84
1:52
2:20
2:48
3:44
58
87
1:56
2:25
2:54
3:52
60
90
2:00
2:30
3:00
4:00
7:30
62
93
2:05
2:35
3:06
4:08
7:45
12:55
64
96
2:08
2:40
3:12
4:16
8:00
13:20
66
99
2:12
2:45
3:18
4:24
8:15
13:45
68
1:42
2:16
2:50
3:24
4:32
8:30
14:10
70
1:45
2:20
2:55
3:30
4:40
8:45
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
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
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
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
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
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
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
3K
5K
5 Mi
10K
22:00
22:07
27:30
22:40
22:47
28:20
42:30
45:34
14:35
23:20
23:27
29:10
43:45
46:54
58:20
1:01:30
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
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
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
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
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
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
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
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
8K
15K
10
Mi
20K
?
Marathon
Marathon
56:40
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).
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
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