Pace Charts

The PACE chart can be used when a Time Trial is part of the training schedule.

For example: A 600m Time Trial for an athlete who aspires to being capable of an 800m time of 1min 58secs. Therefore he should be looking to achieve 88.5secs or quicker for 600m. To be on schedule he must pass through 200m in 29.5secs and 400m in 59secs in order to achieve his target time

Additionally the PACE chart is a useful tool for an athlete to employ when pace judgement is required for a 3000m race. If he is looking to achieve a time of 9min 30secs then he should be aware that he should clock 3min 10secs for the first 1000m 6min 20secs at 2000m or alternatively he should be aiming to clock each 400m in 75.6secs.

The pace chart is a guide only and should be used in specific track sessions

Example: For an athlete looking to achieve a time of 2min 08secs the set session is:

2 x 400m – 60 sec recovery between efforts – 10min recovery – 2 x 300m with 60sec recovery between sets – 10min recovery – 2 x 200m with 60sec recovery between sets

Using the PACE charts if the athlete is to achieve his target time of 2min 08secs he must be capable of completing each 400m in 64secs or slightly quicker, each 300m in 48secs or slightly quicker and each 200m 32secs or slightly quicker.

800m	200m	300m	400m	600m
1m 58secs	29.5secs	44.25secs	59secs	88.5secs
2m 08secs	32secs	48secs	64secs	96secs
2m 14secs	33.5secs	50.25secs	67secs	101.5secs
2m 18secs	34.5secs	51.75secs	69secs	103.5secs
2m 20secs	35.00secs	52.50secs	70.00secs	105.00secs

1500m	400m	500m	600m	800m	1000m
3m 58secs	63.5secs	79.3secs	95.2secs	2m 6.9sec	2m 38.6secs
4m 08secs	66.2secs	82.7secs	99.3secs	2m 12.9secs	2m 45.5secs
4m 22secs	69.7secs	87.2secs	1m 44.8secs	2m 19.4secs	2m 54.3secs
4m 40secs	74.2secs	92.6secs	1m 51.9secs	2m 29.3secs	3m 06.6secs
4m 50secs	76.7secs	95.6secs	1m 56secs	2m 34.6secs	3m 13.3secs

3000m	400m	600m	800m	1000m	1500m	2000m
8m 40sec	69.3secs	1m 43.9	2m 18.6	2m 53.3	4m 20	5m 46.6
9m 00sec	72.0secs	1m 48	2m 24	3m 00	4m 30	6m 00
9m 30sec	75.6secs	1m 54	2m 32	3m 10	4m 35	6m 20
10m 00se	80.00secs	2m 00	2m 40	3m 20	5m 00	6m 40
10m 30se	83.6secs	2m 56	2m 47.8	3m 30	5m 15	7m 00

800m - 40% Anaerobic – 60% Aerobic
1500m – 30% Anaerobic – 70% Aerobic
3000m – 20% Anaerobic – 80% Aerobic

The above percentages indicate that the 800m athlete will need more speed and less endurance work than the 3000m athlete who will need to do much more endurance work and less speed work.