Interval training times for runners

For effective interval training, the paces you run your reps should be determined according to your running ability.

These paces will also vary depending on how long each repetition is, but where do you start?

How do you know what is the right pace for you?

For example: you know you can run 10k in 45 minutes and want to run an interval session  of 10 x 400m, how fast should you run each 400m lap? Using the chart, you will see that an effective time to be running your laps would be 1min 34 secs.

These optimum paces are calculated using tried and tested methods, and should be viewed as ideal starting points — a coach will then further tailor the paces for their athletes and their goals. For example, a runner training for a marathon might run slightly slower paces of 1.40, but have short, 1-minute recoveries. Whereas, the 5k runner, wanting to develop more speed might run slightly quicker laps in 1.30 but have longer recoveries of perhaps 2 minutes.
The aim for interval training sessions is to train the body specifically for the chosen event.

If you know your current fitness level from a recent race, you can look-up your own interval training paces using our interval conversion sheet. A sample is shown below.