Run Pace Calculator

Would you have any idea how to find you % of 1 Mile pace? For Example:

6 Sets:

200 Meter Run @ 80% of 1 Mile Pace

200 Meter Run @ 85% of 1 Mile Pace

200 Meter Sprint @ 90% of 1 Mile Pace

200 Meter Walk/Recovery

Sure you can go out and run 200 fast, 200 faster, 200 even faster but % programming matters! It prevents plateau.

I will use a 6 minute mile pace example for the workout above.

Step One: Determine how many seconds your one mile pace is.

6 Minutes is 360 seconds ( 6 x 60 seconds)

Step Two: Determine how many seconds the interval % wants you to run at.

360 seconds % .80 = 450 seconds

Step Three: Determine the exact pace.

450 seconds divided by 60 (seconds) = 7.5

I use this to determine at what minute per mile I will be running at (7) then….

Step Four:

7 minutes x 60 seconds = 420 seconds.

450 seconds – 420 seconds = 30 seconds

Answer:

Your pace for that interval is 7 Minutes and 30 seconds.

Easy trick if you are running on treadmill and run a 6:00 minute mile.

10 MPH on treadmill is a 6:00/ per mile pace. 

80% is 8 MPH

85% is 8.5

Etc you get the point.

If you don’t run a 6 minute mile you will have to use the formula to determine your run pace when following percentage based program.

Also if you don’t run a 6 minute mile and you want to get faster give these 6 run workouts a try to improve your 1 Mile run time.

Workout 1 –

Test your 1 Mile Run

Workout 2 –

5 Minute slow warm up run.

Three sets of:

Sprint 400 Meters

Jog 200 Meters

Sprint 200 Meters

Rest 2 minutes then repeat.

5 Minute slow cool down run.

Workout 3 –

30 Minutes to complete as many sets as possible of:

Run 1200 Meters @ 80% of your 1 Mile Pace (Use formula above)

Rest 4 Minutes

Run 800 Meters @ 85% of your 1 Mile Pace (Use formula above)

Rest 3 Minutes

Run 400 Meters @ 90% of your 1 Mile Pace (Use formula above)

Rest 2 Minutes then repeat.

Keep repeating these sets until 30 minutes has passed.

Goal can you complete 1 full set + the 800 Meter run as well?

Workout 4

5 Minute slow warm up run

Two sets of:

Run 800 Meters @ 80%

Rest 2 Minutes

Run 1 Mile @ 85%

Rest 4 minutes

Run 800 Meters @ 90%

5 Minute slow cool down run.

Workout 5

5 Minute slow warm up jog

Three sets of:

400 Meters @ 10 seconds faster than your 1 Mile Pace

Rest 3 Minutes

200 Meters @ 20 seconds faster than your 1 Mile pace

Rest 2 Minutes then repeat.

Workout 6

5 Minute slow warm up jog

Three sets of:

1 Mile Run @ 90% of your 1 Mile Pace

Rest 1 Minutes

200 Meters @ 20 seconds faster than your 1 Mile pace

Rest 4 Minutes then repeat.

Workout 7

Three – Four sets of:

1 Mile Run @ 75% of your 1 Mile pace

Rest 2 Minutes then repeat.

Workout 8

Retest your 1 Mile Run!

Did you see any improvement in your 1 mile run? If so post a comment below on the differences in your time!

If you are looking for more than just running workouts check out our Daily 30 https://ksquaredfitness.com/workouts/



K Squared Fitness