Track Distances

1 lap = 400 meters = ¼ mile

[437.44 yards] [440 yards]

2 laps = 800 meters = ½ mile

3 laps = 1200 meters = ¾ mile

4 laps = 1600 meters = 1 mile*

5 laps = 2000 meters = 1-1/4 miles

6 laps = 2400 meters = 1-1/2 miles

7½ laps = 3000 meters = a race distance

8 laps = 3200 meters = 2 miles*

*[1 mile = 1609.3 meters, 2 miles = 3218.6 meters.

Add 2-3 seconds to your 1600m time to get the equivalent for one mile.]

* * * * * ** * * * *

100 meters = 1/4 lap (1 full curve or straight)

200 meters = 1/2 lap = 1/8 mile

300 meter s = 3/4 lap = don’t bother

600 meters = 1-1/2 laps = 3/8 mile

 

 

Pacing Chart
Mile Pace (mm:ss)   400m (1 lap) Time   5K Time (mm:ss)   10K Tme (mm:ss)   H-Mara Time (hh:mm)   Mara Time (hh:mm)
04:42   70s 01:10   14:35   29:10   01:01   02:02
05:02   75s 01:15   15:37   31:15   01:05   02:11
05:22   80s 01:20   16:40   33:20   01:10   02:20
05:42   85s 01:25   17:43   35:25   01:14   02:29
06:02   90s 01:30   18:45   37:30   01:19   02:38
06:22   95s 01:35   19:48   39:35   01:23   02:46
06:42   100s 01:40   20:50   41:40   01:27   02:55
07:02   105s 01:45   21:52   43:45   01:32   03:04
07:23   110s 01:50   22:55   45:50   01:36   03:13
07:43   115s 01:55   23:58   47:55   01:41   03:22
08:03   120s 02:00   25:00   50:00   01:45   03:30
08:23   125s 02:05   26:03   52:05   01:49   03:39
08:43   130s 02:10   27:05   54:10   01:54   03:48
09:03   135s 02:15   28:07   56:15   01:58   03:57
09:23   140s 02:20   29:10   58:20   02:02   04:05
10:04   150s 02:30   31:15   02:30   02:11   04:23
10:44   160s 02:40   33:20   06:40   02:20   04:41
11:24   170s 02:50   35:25   01:10:50   02:29   04:58
12:04   180s 03:00   37:30   01:15:00   02:38   05:16