Run Pace Calculator

run pace calculator
Working hard and want to maximize your time?

Are you trying to follow a more detailed running program and need a run pace calculator to help you determine your training pace? Tired of the basic 3 mile run, 5 easy, etc. Are you following a run program that gives you specific running paces? That’s the recipe for success.

I’m going to teach you how to find the % of 1 Mile pace.

But before I do that, I’m going to share with you the thing that most runners don’t do. It’s core and ab strength. Your core is the foundation to everything you do. We have created a 10 minute a day ab workout program that you can follow. I encourage you to strengthen your abs and watch your performance go up. You can check out that program here.

Strengthen your abs and run for longer without back pain.

For Example Here is run run workout that requires you to run certain percentage:

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.

run pace calculator
2018 Nashville’s Fittest Man and his wife Katie.

I will use a 6 minute mile pace example for the workout above to determine what % you should run:

  • 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

Use this to determine at what minute per mile you 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.

Don’t run a 6 minute mile but you want to get faster?

Try these 8 free 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.

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%

Workout 5

5 Minute slow warm up run

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 run

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!

Are you ready to take your running to the next level?

Join our K2 Everyday Fitness Program where we provide three detailed running workouts per week.

run pace calculator
Join our program today to get faster by clicking the link below!

I’m ready to try the program, click here!


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