Practical running guide · Finish Line Labs
Distance first
A standard outdoor track lap in lane one is 400 meters, not exactly one quarter of a mile. Four laps are 1,600 meters; the mile is 1,609.344 meters, so mile-goal conversions need a slight adjustment.
Examples for 5K training
A target of 5:00/km corresponds to 2:00 per 400 meters. A 4:00/km target corresponds to 1:36 per 400 meters. These are equivalent speeds, not prescriptions for how many repetitions to do.
Run consistent repetitions
Track workouts can be more effective when you understand the goal effort and recoveries. Starting every repeat much too quickly makes it harder to maintain mechanics and the intended stimulus.
Try it with your own numbers
Use the relevant calculator to turn these concepts into a pace, split or workout estimate.
Keep in mind
These examples illustrate calculations and general training ideas. Your ideal pace depends on fitness, recovery, health, terrain and conditions. Treat predictions as estimates rather than promises.