Training
Rep pace calculator
Type a track session like 6x200 in 27-28. You get the pace per 100 m, 400 m and km, the total volume, and how fast the reps are compared with your PB.
How it is calculated
Pace is the rep time divided by the rep distance. When you give a range, such as 27-28, the calculator uses the middle of it.
Total volume is the number of reps times the rep distance, added up for every block. Recovery is not part of the volume. Running time adds up the rep times only, and the recovery is shown next to it.
% of PB compares the speed of the rep with the average speed of your PB race. 100% is PB pace. 109% means the reps are 9% faster than your PB pace.
The At this pace table holds the same pace over a race distance. It is not a prediction: nobody runs 5000 m at their 200 m rep pace. For a race estimate, use the race time predictor.
How to write a session
| You type | It reads |
|---|---|
6x200 in 27-28 | 6 reps of 200 m in 27 to 28 s |
10x400 @ 68 rec 60s | 10 × 400 m in 68 s, 60 s recovery |
5x1k in 3:05-3:10 | 5 × 1000 m in 3:05 to 3:10 |
4x1 mile in 5:20 | 4 × 1609 m in 5:20 |
3x300 in 42 + 3x150 in 19 | Two blocks, added together |
Times can be written as 27.5, 1:05, 1:05-1:07 or 1'05".
Worked example
An 800 m runner with a PB of 2:00.00 runs 6x200 in 27-28 with 2 minutes of recovery. The middle of the range is 27.5 s, which is 55.0 per 400 m and 13.8 per 100 m. The session is 1200 m of fast running in 2:45, plus 10 minutes of recovery between the six reps. The PB pace is 15.0 s per 100 m, so the reps are run at 109% of 800 m pace.
Questions
How do I work out the pace of a rep?
Divide the rep time by the rep distance, then multiply by the distance you want the pace for. A 200 m in 27.5 seconds is 27.5 ÷ 200 × 400 = 55.0 seconds per 400 m.
What does 6x200 in 27-28 mean?
Six repetitions of 200 m, each run in 27 to 28 seconds. The calculator uses the middle of the range, 27.5 seconds, for the pace.
Does total volume include the recovery?
No. Total volume counts only the distance of the reps. The recovery time is shown on its own, and a walking or jogging recovery does not add to the volume.
What is % of PB pace?
It compares the speed of the rep with the average speed of your PB. 100% is your PB pace. Above 100% is faster than PB pace, below 100% is slower. A 200 m in 27.5 is 109% of the pace of a 2:00 800 m.
Log the session, keep the splits.
StrideBuddy is a training diary for track athletes. Log every rep and split, and your fastest rep at each distance becomes a training record on its own.