Thursday, June 23, 2011

Sometimes pace charts are scary...

You know what's scary? This little chart here. My big, reach goal for the Marine Corps marathon is to get close to the 4:30 mark. This little chart says that it's entirely possible. It's from here, and the calculations are based on a 5k that I did on New Year's day. For reference sake, my time for the Philly marathon? 5:11. Gulp.

Event100m200m400m500m800m1000m1500mMile2000m3000m2M4000m3M5000m
Time24.048.11:40.52:11.13:40.74:48.57:34.68:09.610:20.716:12.617:24.722:08.827:1528:16
Pace/Mile----------------8:19.48:41.78:42.48:54.69:059:06
Pace/K------------5:03.15:04.25:10.35:24.25:24.65:32.25:395:39
Event4M8000m5M10K15K10M20K13.1M15M25K30K20M25MMarathon
Time36:5846:3546:5158:431:31:001:38:232:03:492:10:402:30:422:37:173:11:193:26:544:20:494:35:34
Pace/Mile9:159:229:229:269:469:509:599:5910:0310:0810:1610:2110:2510:32
Pace/K5:455:495:495:526:046:076:126:126:156:186:236:266:286:32
Endurance WorkoutsPace/MilePace/K
Recovery Jogs12:02 to 12:327:28 to 7:47
Long Runs11:02 to 12:026:51 to 7:28
Easy Runs11:02 to 11:326:51 to 7:10
Stamina WorkoutsPace/MilePace/K
Steady-State Runs 9:59 to 10:166:12 to 6:23
Tempo Runs 9:34 to 9:595:57 to 6:12
Tempo Intervals 9:26 to 9:465:52 to 6:04
Time/Interval
Cruise Intervals(mile)9:22 to 9:34
(1200m)6:59 to 7:08
(1000m)5:49 to 5:57
(800m)4:39 to 4:45
(600m)3:29 to 3:34
(400m)2:20 to 2:23
Keym = metersM = milesK = kilometers
Speed Workouts
Middle Distance RunnersLong Distance Runners
400m2:01.7 to 2:06.92:04.1 to 2:11.3
800m4:08.3 to 4:19.74:19.3 to 4:31.4
1000m5:24.2 to 5:39.25:32.2 to 5:44.9
1200m6:29.5 to 6:47.16:38.6 to 6:58.8
1600m8:51.5 to 9:11.99:02.8 to 9:22.8
2000m11:18.5 to 11:38.011:29.9 to 11:43.5
Sprint Workouts
Middle Distance RunnersLong Distance Runners
100m25.1 to 27.626.2 to 28.8
200m52.4 to 57.753.8 to 59.2
300m1:18.7 to 1:30.91:20.7 to 1:32.0
400m1:50.4 to 2:02.71:55.4 to 2:04.1
600m2:53.1 to 3:06.23:01.9 to 3:10.3
© 1996-2006 Greg McMillan, McMillan Running Company, Inc.

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