For effective interval training, the paces you run your reps should be determined according to your running ability.<\/p>\n
These paces will also vary depending on how long each repetition is, but where do you start?<\/p>\n
For example: you know you can run 10k in 45 minutes and want to run an interval session \u00a0of 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.<\/p>\n
These\u00a0optimum\u00a0paces are calculated using tried and tested methods, and should be viewed as ideal starting points \u2014 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.
\nThe aim for interval training sessions is to train the body specifically for the chosen event.<\/p>\n
If you know your current fitness level from a recent race, you can look-up your own interval training paces using\u00a0our interval conversion sheet.<\/a>\u00a0A sample is shown below.<\/p>\n
![\"IntervalRepCalculationSheet\"](\"https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2013\/02\/IntervalRepCalculationSheet1.png\" "\\"\\"")
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