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
5k 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
5k 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.

C25K taking bookings from 16th Jan, see here for details