INTERVAL and Tempo targets

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).

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

Target Race Time

Marathon

2:15:00

2:20:00

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

1/2 Mar

1:04:00

1:06:22

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

10 Mile

0:48:15

0:50:02

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

10k

28:45

29:49

31:57

34:04

36:12

38:20

40:28

42:36

44:43

46:51

48:59

51:07

53:14

55:22

13:52

14:23

15:25

16:27

17:28

18:30

19:32

20:33

21:35

22:37

23:38

24:40

25:42

26:43

Target Interval Pace

400

01:02

01:05

01:09

01:14

01:18

01:23

01:28

01:32

01:37

01:41

01:46

01:51

01:55

02:00

600

01:35

01:39

01:46

01:53

02:00

02:07

02:14

02:21

02:28

02:35

02:42

02:49

02:56

03:03

800

02:10

02:15

02:24

02:34

02:43

02:53

03:03

03:12

03:22

03:31

03:41

03:51

04:00

04:10

1000

02:46

02:52

03:04

03:16

03:29

03:41

03:53

04:06

04:18

04:30

04:42

04:55

05:07

05:19

1200

03:20

03:28

03:43

03:57

04:12

04:27

04:42

04:57

05:12

05:26

05:41

05:56

06:11

06:26

1600

04:30

04:40

05:00

05:20

05:40

06:00

06:20

06:40

07:00

07:20

07:40

08:00

08:20

08:40

2000

05:45

05:58

06:23

06:49

07:14

07:40

08:06

08:31

08:57

09:22

09:48

10:13

10:39

11:04

3200

09:22

09:43

10:24

11:06

11:47

12:29

13:11

13:52

14:34

15:15

15:57

16:39

17:20

18:02

Target Tempo Run

2 Miles

09:04

09:24

10:04

10:44

11:25

12:05

12:45

13:26

14:06

14:46

15:26

16:07

16:47

17:27

14:22

14:54

15:58

17:02

18:06

19:10

20:14

21:18

22:22

23:26

24:29

25:33

26:37

27:41

4 Miles

18:56

19:38

21:03

22:27

23:51

25:15

26:39

28:03

29:28

30:52

32:16

33:40

35:04

36:28

5 Miles

24:07

25:01

26:48

28:36

30:23

32:10

33:57

35:44

37:32

39:19

41:06

42:53

44:41

46:28

10k

30:22

31:30

33:45

36:00

38:15

40:30

42:45

45:00

47:15

49:30

51:45

54:00

56:15

58:30

How To Read The Tables:

Underneath the marathon times, are listed comparable race times at the 1/2 marathon, 10 mile, 10k and 5k distances. As an example, running a 3:00:00 marathon is equivalent to running a half marathon in 1:25:20, a 10 mile race in 1:04:20, a 10k race in 38:20, and a 5k race in 18:30. They are all equivalent performances.

In the “Target Interval Pace” table, listed are the paces that you should be running 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 3:00:00 then you should run approximately 1:23 for any 400m intervals that we do, 2:07 for 600m intervals, 2:53 for 800m intervals, 3:41 for 1000m intervals, 4:27 for 1200m intervals, and 6:00 for 1600m intervals.

If you’re training for say a 10 mile race like the Cabbage Patch , and your goal is to run 10 miles in 1:15:00, pick the column that has the closest 10 mile equivalent performance (in this case the 3:30:00 marathon column) and use the target interval times in that column as your guide.