Training
Training paces from your PB
Enter a PB and get a table of rep times from 60% to 120% of your race pace, for the rep distances that suit your event. Print it and take it to the track.
How it is calculated
Your PB gives your race pace: the PB time divided by the PB distance. 100% is that pace. A higher percentage is faster: 110% means 10% more speed than your PB pace.
This is the same % of PB as in the rep pace calculator, so the two tools give the same numbers.
A percentage of speed, not of time
90% of the speed is not 10% more time: it is 11.1% more. A 60.0 s 400 m at 90% is 66.7 s, not 66.0 s. Some coaches use a percentage of time instead. If yours does, their numbers will be slightly different.
Reading the table
The 100% row is your race pace, and it is highlighted. How hard a percentage is depends on the rep distance. 110% of 5000 m pace over 400 m is a solid session for a distance runner. 110% of 400 m pace over 400 m is faster than the PB itself, so it is not possible.
Worked example
An 800 m runner with a PB of 2:00.00 has a race pace of 15.0 s per 100 m, which is 60.0 per 400 m. A 400 m rep at 100% is 60.0, at 110% it is 54.5 and at 90% it is 66.7. A 200 m rep at 120% is 25.0.
Limits
Percentages of one PB do not tell you how fast you can race other distances. For that, use the race time predictor. The table does not choose the session for you: how many reps, how much recovery and which percentage is up to you and your coach, or your plan.
Questions
How do I calculate a percentage of my PB pace?
Divide your PB time by its distance to get seconds per metre. Multiply by the rep distance, then divide by the percentage. With a 2:00 800 m PB, a 400 m at 90% is 400 × 0.15 ÷ 0.9 = 66.7 seconds.
Is 90% of PB pace the same as 10% slower?
No. The percentage is of speed. 90% of the speed takes 11.1% more time, not 10%. A 60.0 second lap at 90% is 66.7 seconds, not 66.0.
Can I print the table?
Yes. Use the Print the table button. The printed page has only the table and your PB.
Why do the rep distances change with the event?
Each event shows a range of rep distances around it: shorter for sprinters, longer for distance runners. A 100 m PB shows 60 m to 300 m. A 5000 m PB shows 400 m to 2000 m.
Train at these paces, then log the reps.
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. StrideBuddy can also build your training week from your event, your recent training and your races.