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Distance Crew Pace Chart

posted Feb 17, 2014, 10:26 AM by Mustang TrackXC

Current/Expected Mile time

Goal Mile Time

400m (C)

800m (C)

1600(C)

Thres-hold

200 Reps

400 Reps (in sec)

800 reps

1K Int

4:37

4:20

56.6

2:04

4:35

5:25-50

30

66-70

220-30

3-310

4:45

4:30

58

2:07

4:45

5:35-6:00

31

68-72

225-30

310-20

5:00

4:45

1:01

2:14

5:00

5:50-6:15

32

71-75

235-42

323-31

5:15

5:00

1:04

2:21

5:15

6:05-30

34

74-79

246-53

330-40

5:30

5:15

1:07

2:28

5:30

6:25-50

35

77-83

253-300

340-51

5:45

5:30

1:10

2:35

5:45

6:40-7:10

36

80-86

300-310

345-400

6:00

5:45

1:13

2:42

6:00

6:55-7:25

38

83-89

306-315

355-410

6:15

6:00

1:16

2:48

6:15

7:15-40

40

85-93

314-23

405-20

6:30

6:15

1:19

2:55

6:30

7:30-55

40

88-96

320-32

415-30

6:45

6:30

1:22

3:02

6:45

7:45-8:10

42

90-100

327-37

425-40

7:00

6:45

1:25

3:09

7:00

8:15-40

44

94-104

335-45

435-50

7:15

7:00

1:28

3:16

7:15

8:30-9:00

45

97-106

342-53

445-500

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