Interval Pace Chart
Customize your chart
1,200m at 9:09 /mi
410 seconds per repetition
1,200m · cumulative checkpoints
Times rounded to the nearest second.
A clean image. Ready for your next run.
Before you head out
How to use this chart
Put in the pace your workout calls for, then pick your interval distance. You’ll see your target for each rep and what your watch should show along the way. Compare a few paces, then save the chart before you head out.
Running 1,200m reps at 6:30 per mile? Aim for about 4:51 per rep. Your watch should show roughly 1:37 at 400m and 3:14 at 800m. Those checkpoints help you settle in without rushing the first lap.
Find a rhythm you can repeat
Let the first rep help you settle into the workout. Checkpoints show total time since the start of that rep, so you can check your rhythm without doing lap-time math on the move.
Questions runners ask.
What pace should I use for my intervals?
Use the target from your training plan or coach. Short, fast reps and longer, controlled efforts serve different purposes, so there isn’t one pace for every workout. This chart turns your chosen pace into split times; it doesn’t choose the workout for you.
Do I need to hit every split exactly?
Aim for a consistent effort and repeatable reps. A second or two either way is usually less useful to worry about than starting too fast or fading badly. On hills or into a headwind, let the time change rather than forcing the same split.
What if the pace feels too hard today?
If you’re straining early or your form is slipping, ease the target and see whether the reps become controlled again. Heat, fatigue, and poor sleep can change how a workout feels. It’s okay to shorten the session or make it an easy run instead.
Can I take this chart with me?
Yes. Tap Save card, then share or download the image to your phone. You can also open the image and take a screenshot. Once it’s saved, you can check it without a connection. Use Copy link if you’d like to come back and adjust your plan.
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