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 interval and 300m recovery.

10k Pace Intervals - 1600m at 10k pace (0 - 2% Faster than 10k pace), 300m run recovery (50-70% slower than 10k pace).
Current 10k Race Pace10k pace 1.6km IntervalsInterval Target Time (mins:secs)Interval pace (Metric - mins:secs/km)Interval pace (Imperial - mins:secs/mile)Recovery Distance (meters)Recovery Time (mins:secs)300m Recovery Pace (mins:secs/km)300m Recovery Pace (mins:secs/mile)
0:28:005-6 x 1600m4:23-4:292:45-2:48/km4:25-4:30/mile300m run1:16-1:264:12-4:46/km6:46-7:40/mile
0:28:305-6 x 1600m4:28-4:342:48-2:51/km4:30-4:35/mile300m run1:17-1:274:16-4:51/km6:53-7:48/mile
0:29:005-6 x 1600m4:33-4:382:51-2:54/km4:34-4:40/mile300m run1:18-1:294:21-4:56/km7:00-7:56/mile
0:29:305-6 x 1600m4:38-4:432:53-2:57/km4:39-4:45/mile300m run1:20-1:304:25-5:01/km7:07-8:04/mile
0:30:005-6 x 1600m4:42-4:482:56-3:00/km4:44-4:50/mile300m run1:21-1:324:30-5:06/km7:15-8:12/mile
0:30:305-6 x 1600m4:47-4:532:59-3:03/km4:49-4:55/mile300m run1:22-1:334:34-5:11/km7:22-8:21/mile
0:31:005-6 x 1600m4:52-4:583:02-3:06/km4:53-4:59/mile300m run1:24-1:354:39-5:16/km7:29-8:29/mile
0:31:305-6 x 1600m4:56-5:023:05-3:09/km4:58-5:04/mile300m run1:25-1:364:44-5:21/km7:36-8:37/mile
0:32:005-6 x 1600m5:01-5:073:08-3:12/km5:03-5:09/mile300m run1:26-1:384:48-5:26/km7:43-8:45/mile
0:32:305-6 x 1600m5:06-5:123:11-3:15/km5:08-5:14/mile300m run1:28-1:394:52-5:31/km7:51-8:53/mile
0:33:005-6 x 1600m5:10-5:173:14-3:18/km5:12-5:19/mile300m run1:29-1:414:57-5:37/km7:58-9:02/mile
0:33:305-6 x 1600m5:15-5:223:17-3:21/km5:17-5:23/mile300m run1:30-1:435:02-5:42/km8:05-9:10/mile
0:34:005-6 x 1600m5:20-5:263:20-3:24/km5:22-5:28/mile300m run1:32-1:445:06-5:47/km8:12-9:18/mile
0:34:305-6 x 1600m5:25-5:313:23-3:27/km5:26-5:33/mile300m run1:33-1:465:10-5:52/km8:20-9:26/mile
0:35:005-6 x 1600m5:29-5:363:26-3:30/km5:31-5:38/mile300m run1:34-1:475:15-5:57/km8:27-9:35/mile
0:35:304-5 x 1600m5:34-5:413:29-3:33/km5:36-5:43/mile300m run1:36-1:495:20-6:02/km8:34-9:43/mile
0:36:004-5 x 1600m5:39-5:463:32-3:36/km5:41-5:48/mile300m run1:37-1:505:24-6:07/km8:41-9:51/mile
0:36:304-5 x 1600m5:43-5:503:35-3:39/km5:45-5:52/mile300m run1:39-1:525:28-6:12/km8:49-9:59/mile
0:37:004-5 x 1600m5:48-5:553:38-3:42/km5:50-5:57/mile300m run1:40-1:535:33-6:17/km8:56-10:07/mile
0:37:304-5 x 1600m5:53-6:003:40-3:45/km5:55-6:02/mile300m run1:41-1:555:37-6:22/km9:03-10:16/mile
0:38:004-5 x 1600m5:58-6:053:43-3:48/km6:00-6:07/mile300m run1:43-1:565:42:6:28/km9:10-10:24/mile
0:38:304-5 x 1600m6:02-6:103:46-3:51/km6:04-6:12/mile300m run1:44-1:585:46-6:33/km9:18-10:32/mile
0:39:004-5 x 1600m6:07-6:143:49-3:54/km6:09-6:16/mile300m run1:45-1:595:51-6:38/km9:25-10:40/mile
0:39:304-5 x 1600m6:12-6:193:52-3:57/km6:14-6:21/mile300m run1:47-2:015:55-6:43/km9:32-10:48/mile
0:40:004-5 x 1600m6:16-6:243:55-4:00/km6:19-6:26/mile300m run1:48-2:026:00-6:48/km9:39-10:57/mile
0:40:304-5 x 1600m6:21-6:293:58-4:03/km6:23-6:31/mile300m run1:49-2:046:04-6:53/km9:47-11:05/mile
0:41:004-5 x 1600m6:26-6:344:01-4:06/km6:28-6:36/mile300m run1:51-2:056:09-6:58/km9:54-11:13/mile
0:41:304-5 x 1600m6:30-6:384:04-4:09/km6:33-6:41/mile300m run1:52-2:076:13-7:03/km10:01-11:21/mile
0:42:004-5 x 1600m6:35-6:434:07-4:12/km6:37-6:46/mile300m run1:53-2:096:18-7:08/km10:08-11:29/mile
0:42:304-5 x 1600m6:40-6:484:10-4:15/km6:42-6:50/mile300m run1:55-2:106:22-7:13/km10:16-11:38/mile
0:43:004-5 x 1600m6:45-6:534:13-4:18/km6:47-6:55/mile300m run1:56-2:126:27-7:19/km10:23-11:46/mile
0:43:304-5 x 1600m6:49-6:584:16-4:21/km6:52-7:00/mile300m run1:57-2:136:31-7:24/km10:30-11:54/mile
0:44:004-5 x 1600m6:54-7:024:19-4:24/km6:56-7:05/mile300m run1:59-2:156:36-7:29/km10:37-12:02/mile
0:44:304-5 x 1600m6:59-7:074:22-4:27/km7:01-7:10/mile300m run2:00-2:166:40-7:34/km10:45-12:10/mile
0:45:004-5 x 1600m7:03-7:124:25-4:30/km7:06-7:15/mile300m run2:01-2:186:45-7:39/km10:52-12:19/mile
0:45:304 x 1600m7:08-7:174:28-4:33/km7:11-7:19/mile300m run2:03-2:196:49-7:44/km10:59-12:27/mile
0:46:004 x 1600m7:13-7:224:30-4:36/km7:15-7:24/mile300m run2:04-2:216:54-7:49/km11:06-12:35/mile
0:46:304 x 1600m7:17-7:264:33-4:39/km7:20-7:29/mile300m run2:06-2:226:58-7:54/km11:14-12:43/mile
0:47:004 x 1600m7:22-7:314:36-4:42/km7:25-7:34/mile300m run2:07-2:247:03-7:59/km11:21-12:52/mile
0:47:304 x 1600m7:27-7:364:39-4:45/km7:29-7:39/mile300m run2:08-2:257:07-8:04/km11:28-13:00/mile
0:48:004 x 1600m7:32-7:414:42-4:48/km7:34-7:43/mile300m run2:10-2:277:12-8:10/km11:35-13:08/mile
0:48:304 x 1600m7:36-7:464:45-4:51/km7:39-7:48/mile300m run2:11-2:287:16-8:15/km11:42-13:16/mile
0:49:004 x 1600m7:41-7:504:48-4:54/km7:44-7:53/mile300m run2:12-2:307:21-8:20/km11:50-13:24/mile
0:49:304 x 1600m7:46-7:554:51-4:57/km7:48-7:58/mile300m run2:14-2:317:25-8:25/km11:57-13:33/mile
0:50:004 x 1600m7:50-8:004:54-5:00/km7:53-8:03/mile300m run2:15-2:337:30-8:30/km12:04-13:41/mile
0:50:304 x 1600m7:55-8:054:57-5:03/km7:58-8:08/mile300m run2:16-2:357:34-8:35/km12:11-13:49/mile
0:51:004 x 1600m8:00-8:105:00-5:06/km8:03-8:12/mile300m run2:18-2:367:39-8:40/km12:19-13:57/mile
0:51:304 x 1600m8:05-8:145:03-5:09/km8:07-8:17/mile300m run2:19-2:387:43-8:45/km12:26-14:05/mile
0:52:004 x 1600m8:09-8:195:06-5:12/km8:12-8:22/mile300m run2:20-2:397:48-8:50/km12:33-14:14/mile
0:52:304 x 1600m8:14-8:245:09-5:15/km8:17-8:27/mile300m run2:22-2:417:52-8:55/km12:40-14:22/mile
0:53:004 x 1600m8:19-8:295:12-5:18/km8:22-8:32/mile300m run2:23-2:427:57-9:01/km12:48-14:30/mile
0:53:304 x 1600m8:23-8:345:15-5:21/km8:26-8:37/mile300m run2:24-2:448:01-9:06/km12:55-14:38/mile
0:54:004 x 1600m8:28-8:385:18-5:24/km8:31-8:41/mile300m run2:26-2:458:06-9:11/km13:02-14:46/mile
0:54:304 x 1600m8:33-8:435:20-5:27/km8:36-8:46/mile300m run2:27-2:478:10-9:16/km13:09-14:55/mile
0:55:004 x 1600m8:37-8:485:23-5:30/km8:40-8:51/mile300m run2:28-2:488:15-9:21/km13:17-15:03/mile
0:55:303-4 x 1600m8:42-8:535:26-5:33/km8:45-8:56/mile300m run2:30-2:508:19-9:26/km13:24-15:11/mile
0:56:003-4 x 1600m8:47-8:585:29-5:36/km8:50-9:01/mile300m run2:31-2:518:24-9:31/km13:31-15:19/mile
0:56:303-4 x 1600m8:52-9:025:32-5:39/km8:55-9:06/mile300m run2:33-2:538:28-9:36/km13:38-15:27/mile
0:57:003-4 x 1600m8:56-9:075:35-5:42/km8:59-9:10/mile300m run2:34-2:548:33-9:41/km13:46-15:36/mile
0:57:303-4 x 1600m9:01-9:125:38-5:45/km9:04-9:15/mile300m run2:35-2:568:37-9:46/km13:53-15:44/mile
0:58:003-4 x 1600m9:06-9:175:41-5:48/km9:09-9:20/mile300m run2:37-2:578:42-9:52/km14:00-15:52/mile
0:58:303-4 x 1600m9:10-9:225:44-5:51/km9:14-9:25/mile300m run238-2:598:46-9:57/km14:07-16:00/mile
0:59:003-4 x 1600m9:15-9:265:47-5:54/km9:18-9:30/mile300m run2:39-3:018:51-10:02/km14:15-16:09/mile
0:59:303-4 x 1600m9:20-9:315:50-5:57/km9:23-9:35/mile300m run2:41-3:028:55-10:07/km14:22-16:17/mile
1:00:003-4 x 1600m9:24-9:365:53-6:00/km9:28-9:40/mile300m run2:42-3:049:00-10:12/km14:29-16:25/mile

Leave a Reply

Close Menu