6x1000m Tempo

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6 x 1000m tempo interval pacing chart – the following chart can be used to establish the correct tempo interval pace and recovery pace for 6 x 1000m 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

6x1000m

2:43

50-55 s

28:30

6x1000m

2:46

50-55 s

29:00

6x1000m

2:49

50-55 s

29:30

6x1000m

2:52

50-55 s

30:00

6x1000m

2:55

50-55 s

30:30

6x1000m

2:58

55-60 s

31:00

6x1000m

3:01

55-60 s

31:30

6x1000m

3:04

55-60 s

32:00

6x1000m

3:07

55-60 s

32:30

6x1000m

3:10

55-60 s

33:00

6x1000m

3:12

55-60 s

33:30

6x1000m

3:15

60-65 s

34:00

6x1000m

3:18

60-65 s

34:30

6x1000m

3:21

60-65 s

35:00

6x1000m

3:24

60-65 s

35:30

6x1000m

3:27

60-65 s

36:00

6x1000m

3:30

60-65 s

36:30

6x1000m

3:33

65-70 s

37:00

6x1000m

3:36

65-70 s

37:30

6x1000m

3:39

65-70 s

38:00

6x1000m

3:42

65-70 s

38:30

6x1000m

3:45

65-70 s

39:00

6x1000m

3:47

65-70 s

39:30

6x1000m

3:50

70-75 s

40:00

6x1000m

3:53

70-75 s

40:30

6x1000m

3:56

70-75 s

41:00

6x1000m

3:59

70-75 s

41:30

6x1000m

4:02

70-75 s

42:00

6x1000m

4:05

70-75 s

42:30

6x1000m

4:08

75-80 s

43:00

6x1000m

4:11

75-80 s

43:30

6x1000m

4:14

75-80 s

44:00

6x1000m

4:17

75-80 s

44:30

6x1000m

4:20

75-80 s

45:00

6x1000m

4:22

75-80 s

45:30

6x1000m

4:25

80-85 s

46:00

6x1000m

4:28

80-85 s

46:30

6x1000m

4:31

80-85 s

47:00

6x1000m

4:34

80-85 s

47:30

6x1000m

4:37

80-85 s

48:00

6x1000m

4:40

80-85 s

48:30

6x1000m

4:43

85-90 s

49:00

6x1000m

4:46

85-90 s

49:30

6x1000m

4:49

85-90 s

50:00

6x1000m

4:52

85-90 s

50:30

6x1000m

4:55

85-90 s

51:00

6x1000m

4:57

85-90 s

51:30

6x1000m

5:00

90-95 s

52:00

6x1000m

5:03

90-95 s

52:30

6x1000m

5:06

90-95 s

53:00

6x1000m

5:09

90-95 s

53:30

6x1000m

5:12

90-95 s

54:00

6x1000m

5:15

90-95 s

54:30

6x1000m

5:18

95-100 s

55:00

6x1000m

5:21

95-100 s

55:30

6x1000m

5:24

95-100 s

56:00

6x1000m

5:27

95-100 s

56:30

6x1000m

5:30

95-100 s

57:00

6x1000m

5:32

95-100 s

57:30

6x1000m

5:35

100-105 s

58:00

6x1000m

5:38

100-105 s

58:30

6x1000m

5:41

100-105 s

59:00

6x1000m

5:44

100-105 s

59:30

6x1000m

5:47

100-105 s

60:00

6x1000m

5:50

100-105 s