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 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

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