5x1200m Tempo

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5 x 1200m tempo interval pacing chart – the following chart can be used to establish the correct tempo interval pace and recovery pace for 5 x 1200m 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

5x1200m

3:16

50-55 s

28:30

5x1200m

3:19

50-55 s

29:00

5x1200m

3:23

50-55 s

29:30

5x1200m

3:26

50-55 s

30:00

5x1200m

3:30

50-55 s

30:30

5x1200m

3:33

55-60 s

31:00

5x1200m

3:37

55-60 s

31:30

5x1200m

3:40

55-60 s

32:00

5x1200m

3:44

55-60 s

32:30

5x1200m

3:47

55-60 s

33:00

5x1200m

3:51

55-60 s

33:30

5x1200m

3:54

60-65 s

34:00

5x1200m

3:58

60-65 s

34:30

5x1200m

4:01

60-65 s

35:00

5x1200m

4:05

60-65 s

35:30

5x1200m

4:08

60-65 s

36:00

5x1200m

4:12

60-65 s

36:30

5x1200m

4:15

65-70 s

37:00

5x1200m

4:18

65-70 s

37:30

5x1200m

4:22

65-70 s

38:00

5x1200m

4:25

65-70 s

38:30

5x1200m

4:29

65-70 s

39:00

5x1200m

4:32

65-70 s

39:30

5x1200m

4:36

70-75 s

40:00

5x1200m

4:39

70-75 s

40:30

5x1200m

4:43

70-75 s

41:00

5x1200m

4:46

70-75 s

41:30

5x1200m

4:50

70-75 s

42:00

5x1200m

4:53

70-75 s

42:30

5x1200m

4:57

75-80 s

43:00

5x1200m

5:00

75-80 s

43:30

5x1200m

5:04

75-80 s

44:00

5x1200m

5:07

75-80 s

44:30

5x1200m

5:11

75-80 s

45:00

5x1200m

5:14

75-80 s

45:30

5x1200m

5:18

80-85 s

46:00

5x1200m

5:21

80-85 s

46:30

5x1200m

5:25

80-85 s

47:00

5x1200m

5:28

80-85 s

47:30

5x1200m

5:32

80-85 s

48:00

5x1200m

5:35

80-85 s

48:30

5x1200m

5:39

85-90 s

49:00

5x1200m

5:42

85-90 s

49:30

5x1200m

5:46

85-90 s

50:00

5x1200m

5:49

85-90 s

50:30

5x1200m

5:53

85-90 s

51:00

5x1200m

5:56

85-90 s

51:30

5x1200m

6:00

90-95 s

52:00

5x1200m

6:03

90-95 s

52:30

5x1200m

6:07

90-95 s

53:00

5x1200m

6:10

90-95 s

53:30

5x1200m

6:14

90-95 s

54:00

5x1200m

6:17

90-95 s

54:30

5x1200m

6:21

95-100 s

55:00

5x1200m

6:24

95-100 s

55:30

5x1200m

6:28

95-100 s

56:00

5x1200m

6:31

95-100 s

56:30

5x1200m

6:35

95-100 s

57:00

5x1200m

6:38

95-100 s

57:30

5x1200m

6:42

100-105 s

58:00

5x1200m

6:45

100-105 s

58:30

5x1200m

6:49

100-105 s

59:00

5x1200m

6:52

100-105 s

59:30

5x1200m

6:56

100-105 s

60:00

5x1200m

6:59

100-105 s