The Track Magazine Mile Pace Training Tables started out as an excel file I made to help our coaches at Coronado High School in Coronado California conduct workouts on our 354 meter track. With a large group running splits at different distances and paces it was confusing to keep track of how fast everyone was running because of the odd distance. The original spreadsheet showed 1600 and 400 meter pace in the left column with the number of laps in half-lap increments across the top. The data in the table cells was the target time for that pace and number of laps run. While this worked fine for our short track it wasn't much use for anything else. Then it dawned on me it'd be pretty straight-forward to move things around to make it something that every coach could use for both track and cross country.
There are only two things that need to be input, your target distance and whether you want your results displayed in mile, 1600 meter, 1500 meter, 800 meter or 400 meter pace.There's also a mile-to-meter converter under the distance input field in the event you need to convert a distance in miles to meters. Enter the mile distance as a decimal mile then copy and paste or enter the result into the target distance field.
If you select one of the "mile" version of pace (1600, Mile, 1500) the Time Values will relate to the pace shown.
For example with 1600 pace selected and a target distance of 1600 meters, a pace of 4:00 shows a time of 4:00, 5 minute pace shows a time of 5 minutes, etc. If you change the pace to "Mile" and leave the target distance at 1600 meters the 4 minute pace shows a time of 3:58.6, the 5 minute pace shows 4:58.3, etc. With pace set at 1500, again with a target distance of 1600, the 4 minute time is 4:16.0 and the 5 minute time is 5:20. Use whichever version of the mile pace you're most familiar with. The 800 and 400 meter pace choices are a little different as they'll both show the 1600 meter times for your target distance. I included them to to make it easier to envision the relationship between the times and paces shown. If you toggle among the pace choices of 1600, 800 and 400 none of the times change. The only things that change will be the values in the "Pace" column. That's because the time for a distance at a, say, 8 minute per 1600 pace is the same as for a 4 minute per 800 or 2 minute per 400 pace.
It's very straightforward once you enter a distance just click anywhere outside of the distance field and the sheet will recalculate. If you want to print the sheet, there's a print button at the bottom that will format and print it to a single sheet. Times are shown in MM:SS.d format meaning a time of 22 minutes 23.5 seconds appears as 22:23.5. Times over an hour are shown the same format (94:23.5 is one hour 34 minutes 23.5 seconds).
But what does it do?
Well…. Let's say you're going to run a ladder for a group of girls and boys like this
300-600-1000-600-300. You have a wide range of abilities and you want them to run date pace up and negative down to goal pace for the mile or 1600. Just print out a sheet for each distance, one for 300, one for 600 and one for 1000 meters and all the info you need is at your fingertips. If someone runs fast or slow for a rep you'll know exactly how fast of slow they ran in "mile pace."
Cross Country (and track for distance runners):
You have a favorite loop that's 1914 meters long and another that's 712 meters. You know this because you loaded up Google Earth and measured it with their great measuring tool. Just make a 1914 meter sheet and a 712 meter sheet and you'll have a list of mile paces and times for each.
Any input, bugs, or suggestions for more features or other calculators would be appreciated.
Click Here to go to the tables.