Running
Running daily and consistency promotes strength and speed gains. As your muscles become accustomed to the routine, they become stronger and more efficient, helping you run faster and achieve your best race time.
It is not only a physical challenge but also a mental one. By committing, you will develop mental resilience, pushing through any obstacles or moments of doubt that may arise during a race.
Strengthening muscles, ligaments, and tendons through regular specialized training helps to reduce the risk of common running injuries. Additionally, prevention and active recovery, allowing you to bounce back quickly from any minor setbacks.
The Importance of Periodization in Endurance Sports
Periodized running programs to allow for focused blocks of training throughout the season with respect to mesocycles, improved recovery times, and peak performance during important competitions.
Different training phases emphasize endurance, speed, strength, and recovery, allowing athletes to steadily improve their fitness while minimizing overtraining or plateauing. The aim of one training block might be to increase power endurance, while the aim of another might be to increase speed and anaerobic capacity. With this focused strategy, athletes can acquire the abilities and levels of fitness required to complete the race at their best pace.
Running Pace Charts
400m Pace Chart
| # | 800m Time | 400m | 200m | 100m |
|---|---|---|---|---|
| 1 | 1:48 | 48.0 | 24,0 | 12.0 |
| 2 | 1:53 | 50,0 | 25.0 | 12.5 |
| 3 | 1:57 | 52.0 | 26.0 | 13.0 |
| 4 | 2:02 | 54.0 | 27.0 | 13.5 |
| 5 | 2:06 | 56.0 | 28.0 | 14.0 |
| 6 | 2:10 | 58.0 | 29.0 | 14.5 |
| 7 | 2:15 | 60.0 | 30.0 | 15.0 |
| 8 | 2:20 | 62.0 | 31.0 | 15.5 |
| 9 | 2:24 | 64.0 | 32.0 | 16.0 |
| 10 | 2:29 | 66.0 | 33.0 | 16.5 |
| 11 | 2:33 | 68.0 | 34.0 | 17.0 |
| 12 | 2:38 | 70.0 | 35.0 | 17.5 |
| 13 | 2:42 | 72.0 | 36.0 | 18.0 |
| 14 | 2:46 | 74.0 | 37.0 | 18.5 |
| 15 | 2:51 | 76.0 | 38.0 | 19.0 |
| 16 | 2:56 | 78.0 | 39.0 | 19.5 |
| 17 | 3:00 | 80.0 | 40.0 | 20.0 |
1500m Pace Chart
| # | 1500m Time | 400m | 200m |
|---|---|---|---|
| 1 | 3:49 | 60.0 | 31.0 |
| 2 | 3:57 | 63.0 | 32.0 |
| 3 | 4:05 | 65.0 | 33.0 |
| 4 | 4:13 | 68.0 | 34.0 |
| 5 | 4:21 | 70.0 | 35.0 |
| 6 | 4:30 | 72.0 | 36.0 |
5000m Pace Chart
| # | 5K Time | 1000m | 400m | 200m |
|---|---|---|---|---|
| 1 | 14:00 | 2:48 | 67.0 | 34.0 |
| 2 | 14:30 | 2:54 | 70.0 | 35.0 |
| 3 | 15:00 | 3:00 | 72.0 | 36.0 |
| 4 | 15:30 | 3:06 | 74.0 | 37.0 |
| 5 | 16:00 | 3:12 | 77.0 | 38.0 |
| 6 | 16:30 | 3:18 | 79.0 | 40.0 |
| 7 | 17:00 | 3:24 | 82.0 | 41.0 |
| 8 | 17:30 | 3:30 | 84.0 | 42.0 |
| 9 | 18:00 | 3:36 | 86.0 | 43.0 |
10000m Pace Chart
| # | 10K Time | 2000m | 1000m | 800m |
|---|---|---|---|---|
| 1 | 29:10 | 5:50 | 2:55 | 2:20 |
| 2 | 30:12 | 6:02 | 3:01 | 2:25 |
| 3 | 31:15 | 6:15 | 3:07 | 2:30 |
| 4 | 32:17 | 6:27 | 3:14 | 2:35 |
| 5 | 33:20 | 6:40 | 3:20 | 2:40 |
| 6 | 34:22 | 6:52 | 3:26 | 2:45 |
| 7 | 35:25 | 7:05 | 3:32 | 2:50 |
| 8 | 36:27 | 7:17 | 3:39 | 2:55 |
Running Pace Conversion
| # | min/km | min/mi | 5K | 10K | Marathon |
|---|---|---|---|---|---|
| 1 | 6:00 | 9:40 | 30:00 | 60:00 | 04:13:12 |
| 2 | 5:56 | 9:34 | 29:24 | 59:24 | 04:10:41 |
| 3 | 5:53 | 9:28 | 29:24 | 58:49 | 04:08:14 |
| 4 | 5:50 | 9:22 | 29:07 | 58:15 | 04:05:49 |
| 5 | 5:46 | 9:17 | 28:50 | 57:41 | 02:01:43 |
| 6 | 5:43 | 9:12 | 28:34 | 57:08 | 04:01:08 |
| 7 | 5:40 | 9:07 | 28:18 | 56:36 | 03:58:52 |
| 8 | 5:37 | 9:01 | 28:02 | 56:04 | 03:56:38 |
| 9 | 5:34 | 8:56 | 27:46 | 55:33 | 03:54:26 |
| 10 | 5:30 | 8:52 | 27:31 | 55:02 | 03:52:17 |
| 11 | 5:27 | 8:47 | 27:16 | 54:32 | 03:50:10 |
| 12 | 5:25 | 8:42 | 27:01 | 54:03 | 03:48:06 |
| 13 | 5:22 | 8:37 | 26:47 | 53:34 | 03:46:04 |
| 14 | 5:19 | 8:33 | 26:32 | 53:05 | 03:44:04 |
| 15 | 5:16 | 8:28 | 26:18 | 52:37 | 03:42:06 |
| 16 | 5:13 | 8:24 | 26:05 | 52:10 | 03:40:10 |
| 17 | 5:10 | 8:19 | 25:51 | 51:43 | 03:38:16 |
| 18 | 5:08 | 8:15 | 25:38 | 51:43 | 03:38:16 |
| 19 | 5:05 | 8:11 | 25:25 | 50:50 | 03:34:34 |
| 20 | 5:02 | 8:07 | 25::12 | 50:25 | 03:32:46 |
| 21 | 5:00 | 8:03 | 25:00 | 50:00 | 03:31:00 |
| 22 | 4:58 | 7:59 | 24:47 | 49:35 | 03:29:15 |
| 23 | 4:55 | 7:55 | 24:35 | 49:10 | 03:27:32 |
| 24 | 4:53 | 7:51 | 24:23 | 48:46 | 03:25:51 |
| 25 | 4:50 | 7:47 | 24:11 | 48:23 | 03:24:11 |
| 26 | 4:48 | 7:43 | 24:00 | 48:00 | 03:22:33 |
| 27 | 4:46 | 7:40 | 23:48 | 47:37 | 03:20:57 |
| 28 | 4:43 | 7:36 | 23:37 | 47:14 | 03:19:22 |
| 29 | 4:41 | 7:32 | 23:26 | 46:52 | 03:17:48 |
| 30 | 4:39 | 7:29 | 23:15 | 46:30 | 03:16:16 |
| 31 | 4:37 | 7:26 | 23:04 | 46:09 | 03:14:46 |
| 32 | 4:35 | 7:22 | 22:54 | 45:48 | 03:13:16 |
| 33 | 4:33 | 7:19 | 22:43 | 45:27 | 03:11:49 |
| 34 | 4:31 | 7:16 | 22:33 | 45:06 | 03:10:22 |
| 35 | 4:29 | 7:13 | 22:23 | 44:46 | 03:08:57 |
| 36 | 4:26 | 7:09 | 22:13 | 44:26 | 03:07:33 |
| 37 | 4:25 | 7:06 | 22:03 | 44:07 | 03:06:10 |
| 38 | 4:23 | 7:03 | 21:53 | 43:47 | 03:04:49 |
| 39 | 4:21 | 7:00 | 21:44 | 43:47 | 03:03:28 |
| 40 | 4:19 | 6:57 | 21:34 | 43:09 | 03:02:09 |
| 41 | 4:17 | 6:54 | 21:25 | 42:51 | 03:00:51 |
| 42 | 4:16 | 6:51 | 21:16 | 42:33 | 02:59:34 |
| 43 | 4:14 | 6:48 | 21:07 | 42:15 | 02:58:18 |
| 44 | 4:12 | 6:45 | 20:58 | 41:57 | 02:57:03 |
| 45 | 4:10 | 6:43 | 20:50 | 41:40 | 02:55:50 |
| 46 | 4:08 | 6:40 | 20:41 | 41:22 | 02:54:37 |
| 47 | 4:07 | 6:37 | 20:32 | 41:05 | 02:53:25 |
| 48 | 4:05 | 6:34 | 20:24 | 40:48 | 02:52:14 |
| 49 | 4:03 | 6:31 | 20:16 | 40:32 | 02:51:04 |
| 50 | 4:02 | 6:29 | 20:08 | 40:16 | 02:49:55 |
| 51 | 4:00 | 6:26 | 20:00 | 40:00 | 02:48:48 |
| 52 | 3:58 | 6:23 | 19:52 | 39:44 | 02:47:40 |
| 53 | 3:57 | 6:21 | 19:44 | 39:28 | 02:46:34 |
| 54 | 3:55 | 6:19 | 19:36 | 39:12 | 02:45:29 |
| 55 | 3:54 | 6:16 | 19:28 | 38:57 | 02:44:24 |
| 56 | 3:52 | 6:14 | 19:21 | 38:42 | 02:43:21 |
| 57 | 3:51 | 6:11 | 19:13 | 38:27 | 02:42:18 |
| 58 | 3:49 | 6:09 | 19:06 | 38:12 | 02:41:16 |
| 59 | 3:48 | 6:07 | 18:59 | 37:58 | 02:40:15 |
| 60 | 3:46 | 6:04 | 18:52 | 37:44 | 02:39:14 |
| 61 | 3:45 | 6:02 | 18:45 | 37:30 | 02:38:15 |
| 62 | 3:44 | 6:00 | 18:38 | 37:16 | 02:37:16 |
| 63 | 3:42 | 5:58 | 18:31 | 37:02 | 02:36:17 |
| 64 | 3:41 | 5:55 | 18:24 | 36:48 | 02:35:20 |
| 65 | 3:40 | 5:53 | 18:17 | 36:35 | 02:34:23 |
| 66 | 3:38 | 5:51 | 18:10 | 36:21 | 02:33:31 |
| 67 | 3:37 | 5:49 | 18:04 | 36:21 | 02:33:27 |
| 68 | 3:35 | 5:47 | 17:57 | 35:55 | 02:31:37 |
| 69 | 3:34 | 5:45 | 17:51 | 35:42 | 02:30:42 |
| 70 | 3:33 | 5:43 | 17:45 | 35:30 | 02:29:49 |
| 71 | 3:32 | 5:41 | 17:38 | 35:17 | 02:28:56 |
| 72 | 3:31 | 5:39 | 17:32 | 35:05 | 02:28:04 |
| 73 | 3:29 | 5:37 | 17:26 | 34:53 | 02:27:12 |
| 74 | 3:28 | 5:35 | 17:20 | 34:40 | 02:26:21 |
| 75 | 3:27 | 5:33 | 17:14 | 34:28 | 02:25:31 |
| 76 | 3:26 | 5:31 | 17:08 | 34:17 | 02:24:41 |
| 77 | 3:25 | 5:29 | 17:02 | 34:05 | 02:23:03 |
| 78 | 3:23 | 5:28 | 16:56 | 33:53 | 02:23:03 |
| 79 | 3:22 | 5:25 | 16:51 | 33:42 | 02:22:14 |
| 80 | 3:21 | 5:23 | 16:45 | 33:31 | 02:21:27 |
| 81 | 3:20 | 5:22 | 16:40 | 33:20 | 02:20:40 |
| 82 | 3:19 | 5:20 | 16:34 | 33:08 | 02:19:53 |
| 83 | 3:18 | 5:19 | 16:29 | 32:58 | 02:19:07 |
| 84 | 3:17 | 5:17 | 16:23 | 32:47 | 02:18:21 |
| 85 | 3:16 | 5:15 | 16:18 | 32:36 | 02:17:36 |
| 86 | 3:14 | 5:13 | 16:12 | 32:25 | 02:16:51 |
| 87 | 3:14 | 5:11 | 16:07 | 32:15 | 02:16:07 |
| 88 | 3:13 | 5:10 | 16:02 | 32:05 | 02:15:24 |
| 89 | 3:11 | 5:08 | 15:57 | 31:54 | 02:14:40 |
| 90 | 3:10 | 5:07 | 15:52 | 31:44 | 02:13:58 |
| 91 | 3:10 | 5:05 | 15:47 | 31:34 | 02:13:15 |
| 92 | 3:08 | 5:04 | 15:42 | 31:24 | 02:12:33 |
| 93 | 3:08 | 5:02 | 15:37 | 31:14 | 02:11:52 |
| 94 | 3:07 | 5:00 | 15:32 | 31:05 | 02:11:11 |
| 95 | 3:05 | 4:59 | 15:27 | 30:55 | 02:10:30 |
| 96 | 3:04 | 4:56 | 15:18 | 30:36 | 02:09:11 |
| 97 | 3:03 | 4:54 | 15:13 | 30:27 | 02:08:31 |
| 98 | 3:02 | 4:53 | 15:09 | 30:18 | 02:07:52 |
| 99 | 3:01 | 4:51 | 15:04 | 30:09 | 02:07:14 |
| 100 | 3:00 | 4:50 | 14:59 | 29:59 | 02:06:35 |
| 101 | 2:59 | 4:48 | 14:55 | 29:51 | 02:05:58 |
| 102 | 2:58 | 4:46 | 14:46 | 29:33 | 02:04:43 |
| 103 | 2:56 | 4:44 | 14:42 | 29:24 | 02:04:07 |
| 104 | 2:56 | 4:43 | 14:38 | 29:16 | 02:03:30 |
| 105 | 2:55 | 4:41 | 14:33 | 29:07 | 02:02:54 |
| 106 | 2:54 | 4:40 | 14:29 | 28:59 | 02:02:19 |
| 107 | 2:53 | 4:38 | 14:25 | 28:50 | 02:01:43 |
| 108 | 2:52 | 4:37 | 14:21 | 28:42 | 02:01:08 |
| 109 | 2:50 | 4:35 | 14:13 | 28:26 | 01:59:59 |
| 110 | 2:50 | 4:33 | 14:09 | 28:18 | 01:59:26 |
- Running is accessible in the U.S, certain U.S territories, Canada, and the U.K.
- Membership may be required to access private content.
- Application and programs availability is subject to change.
- It is strongly recommended that you consult with your doctor before beginning any fitness program or diet.
- You should be in a good physical condition to be able to participate in any of the programs.