| Rep distance | Split time |
|---|
How to pace track intervals
Interval workouts only work if you hit the right pace — too fast and you fall apart before the set is done, too slow and you miss the training stimulus. This calculator converts your goal pace (or a recent race) into the exact split time for every common rep distance, so you know what the clock should read each time you come through.
The maths is simply pace × distance: at 4:00 per km, a 400m rep should take 1:36 and an 800m rep 3:12. The headline number is your per-lap (400m) time — the one to glance at each time round the track.
Rep splits at common paces
Split times for the key rep distances at four common goal paces. These are the values this calculator produces.
| Pace / km | 400 m | 800 m | 1000 m | 1600 m |
|---|---|---|---|---|
| 3:30 | 1:24 | 2:48 | 3:30 | 5:36 |
| 4:00 | 1:36 | 3:12 | 4:00 | 6:24 |
| 4:30 | 1:48 | 3:36 | 4:30 | 7:12 |
| 5:00 | 2:00 | 4:00 | 5:00 | 8:00 |
Which pace for which workout?
- VO2 max intervals (400m–1000m reps): around your 3K–5K race pace. The classic session for raising your ceiling.
- Threshold / cruise intervals (1000m–1600m reps with short rest): near your hour-race (roughly 10K–half) pace.
- Speed / 200m reps: faster than 3K pace, with full recovery — for leg speed and economy.
A quick way to anchor these is to enter a recent race in the "From a goal race" tab, then run your reps at or slightly faster than that pace depending on the session.
Get the whole workout, not just the splits
The Running Genie schedules your interval sessions — reps, paces, and recovery — inside a full plan, and adapts them as your fitness changes.
Frequently asked questions
How do I calculate track interval splits from my pace?
Multiply your pace per kilometre by the rep distance in kilometres. At 4:00 per km (240 seconds), a 400m rep takes 240 × 0.4 = 96 seconds, or 1:36. This calculator produces the splits for 200m up to 1600m from your goal pace or race time automatically.
What pace should I run track intervals at?
It depends on the workout. VO2 max intervals (400m to 1000m reps) are usually run around 3K to 5K race pace. Threshold or cruise intervals are run slower, near your hour-race pace. Enter the target pace or a recent race, and this calculator gives you the exact lap and rep times.
How long is one lap of a running track?
A standard outdoor track is 400 metres for one lap in lane 1. So 800m is two laps, 1200m is three laps, and 1600m is four laps (just short of a mile). This calculator highlights your per-400m lap time so you can check yourself each time around.
Is 1600m the same as a mile?
Almost — 1600m is four laps of a standard track and is about 9 metres short of a full mile (1609.34m). Many runners treat 1600m reps as a mile for training. If you need the exact mile time, it is roughly 0.6% longer than the 1600m split shown here.
How much recovery should I take between intervals?
For VO2 max reps, recovery is typically 50 to 100% of the rep duration as an easy jog — for example, 90 seconds to 3 minutes after a hard 800m. Shorter recovery makes the session harder and more aerobic; longer recovery lets you hit faster, more repeatable rep times.
Related running calculators
Train with the right sessions
Download The Running Genie for a plan that schedules your intervals, easy runs, and long runs — with paces set from your real fitness.
