The running intervals section contains information on different running interval training workouts, including pacing charts for 1000m, 1200m, 1600m and 2000m 10k pace intervals. New interval workouts will be added in the coming weeks.


10k Pace Chart For Running Intervals

10k pace intervals are one of the most effective ways to improve 10k running performance - read more about 10k pace intervals here. The 10k pace chart at the bottom of the page provides running pace targets (metric and imperial) specifically for running...

10k Pace Running Intervals

Intervals are a very effective way to improve running performance. However, to maximise the benefits of interval sessions we need to be specific to the activity, or intensity that we are trying to improve. In this article we'll take a look at 10k pace...

1000m 10k Pace Running Intervals

1000m 10k Pace Intervals Pacing Chart The following 10k pace interval chart can be used to establish the correct paces for 1000m intervals run at 10k pace, with a 200m recovery. Paces are shown as metric and imperial, along with target paces for the...

1200m 10k Pace Running Intervals

1200m 10k Pace Intervals Pacing Chart The following 10k pace interval chart can be used to establish the correct paces for 1200m intervals run at 10k pace, with a 200m recovery. Paces are shown as metric and imperial, along with target paces for the...

1600m 10k Pace Running Intervals

1600m 10k Pace Intervals Pacing Chart The following 10k pace interval chart can be used to establish the correct paces for 1600m intervals run at 10k pace, with a 300m recovery. Paces are shown as metric and imperial, along with target paces for the 1600m...

2000m 10k Pace Running Intervals

2000m 10k Pace Intervals Pacing Chart The following 10k pace interval chart can be used to establish the correct paces for 2000m intervals run at 10k pace, with a 400m recovery. Paces are shown as metric and imperial, along with target paces for the 2000m...

Tempo Intervals

Most runners have heard of tempo running, you may have included tempo running as intervals or as more of a continuous effort. Either way it can be a useful training session in the build-up to longer races, such as half marathons or marathons. What is...

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