Track Interval Pace Calculator for Iphone

How to Use This Calculator

Using this track interval pace calculator is simple:

1. Enter your target race distance in miles or kilometers
2. Enter your target race time in minutes and seconds
3. Select your desired interval distance (typically 400m or 800m)
4. Click "Calculate" to see your recommended interval pace

The calculator will show you the pace you need to maintain during each interval to achieve your target race time. You can then use this information to structure your track workouts.

How Track Interval Pace Works

Track interval training involves running short, intense bursts of speed followed by recovery periods. The key to effective interval training is maintaining a consistent pace during each interval that will help you improve your overall running performance.

The formula calculates how many seconds you need to run each interval to achieve your target race time. For example, if you want to run a 5K in 20 minutes, and you're doing 800m intervals, the calculator will tell you what pace you need to maintain during each 800m to reach your goal.

Worked Example

Let's say you want to run a 10K race in 45 minutes. You decide to do 800m intervals. Here's how to calculate your interval pace:

1. Convert your target time to seconds: 45 minutes × 60 = 2700 seconds
2. Convert your target distance to miles: 10K = 6.21 miles
3. Convert your interval distance to miles: 800m = 0.5 miles
4. Calculate your target race pace: 2700 seconds / 6.21 miles ≈ 435 seconds per mile
5. Calculate your interval pace: 435 seconds × 0.5 = 217.5 seconds per 800m interval

So, you need to run each 800m interval in 217.5 seconds (3 minutes and 37.5 seconds) to achieve your 45-minute 10K goal.