4x1600m Tempo

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4 X 1600m Tempo Intervals

4 x 1600m tempo interval pacing chart – the following chart can be used to establish the correct tempo interval pace and recovery pace for 4 x 1600m tempo intervals.

Click here for more information on tempo intervals

 

Your Current 10k race pace

Tempo Interval Session

Interval Time

(mins:secs)

200m recovery time (seconds)

28:00

4x1600m

4:21

60-65 s

28:30

4x1600m

4:25

60-65 s

29:00

4x1600m

4:30

60-65 s

29:30

4x1600m

4:35

60-65 s

30:00

4x1600m

4:39

60-65 s

30:30

4x1600m

4:44

65-70 s

31:00

4x1600m

4:49

65-70 s

31:30

4x1600m

4:53

65-70 s

32:00

4x1600m

4:58

65-70 s

32:30

4x1600m

5:03

65-70 s

33:00

4x1600m

5:07

65-70 s

33:30

4x1600m

5:12

70-75 s

34:00

4x1600m

5:17

70-75 s

34:30

4x1600m

5:21

70-75 s

35:00

4x1600m

5:26

70-75 s

35:30

4x1600m

5:31

70-75 s

36:00

4x1600m

5:35

70-75 s

36:30

4x1600m

5:40

75-80 s

37:00

4x1600m

5:45

75-80 s

37:30

4x1600m

5:49

75-80 s

38:00

4x1600m

5:54

75-80 s

38:30

4x1600m

5:59

75-80 s

39:00

4x1600m

6:03

75-80 s

39:30

4x1600m

6:08

80-85 s

40:00

4x1600m

6:12

80-85 s

40:30

4x1600m

6:17

80-85 s

41:00

4x1600m

6:22

80-85 s

41:30

4x1600m

6:26

80-85 s

42:00

4x1600m

6:31

80-85 s

42:30

4x1600m

6:36

85-90 s

43:00

4x1600m

6:40

85-90 s

43:30

4x1600m

6:45

85-90 s

44:00

4x1600m

6:50

85-90 s

44:30

4x1600m

6:54

85-90 s

45:00

4x1600m

6:59

85-90 s

45:30

4x1600m

7:04

90-95 s

46:00

4x1600m

7:08

90-95 s

46:30

4x1600m

7:13

90-95 s

47:00

4x1600m

7:18

90-95 s

47:30

4x1600m

7:22

90-95 s

48:00

4x1600m

7:27

90-95 s

48:30

4x1600m

7:32

95-100 s

49:00

4x1600m

7:36

95-100 s

49:30

4x1600m

7:41

95-100 s

50:00

4x1600m

7:46

95-100 s

50:30

4x1600m

7:50

95-100 s

51:00

4x1600m

7:55

95-100 s

51:30

4x1600m

8:00

100-105 s

52:00

4x1600m

8:04

100-105 s

52:30

4x1600m

8:09

100-105 s

53:00

4x1600m

8:14

100-105 s

53:30

4x1600m

8:18

100-105 s

54:00

4x1600m

8:23

100-105 s

54:30

4x1600m

8:28

105-110 s

55:00

4x1600m

8:32

105-110 s

55:30

4x1600m

8:37

105-110 s

56:00

4x1600m

8:41

105-110 s

56:30

4x1600m

8:46

105-110 s

57:00

4x1600m

8:51

105-110 s

57:30

4x1600m

8:55

110-115 s

58:00

4x1600m

9:00

110-115 s

58:30

4x1600m

9:05

110-115 s

59:00

4x1600m

9:09

110-115 s

59:30

4x1600m

9:14

110-115 s

60:00

4x1600m

9:19

110-115 s