Calculate target times
- 100m22.2
- 200m44.4
- 300m1:06.7
- 400m1:28.9
Every rep distance at 90%
| Rep | Target | Per 400m | Per mile |
|---|---|---|---|
| 100m | 22.2 | 1:28.9 | 5:57.6 |
| 150m | 33.3 | 1:28.9 | 5:57.6 |
| 200m | 44.4 | 1:28.9 | 5:57.6 |
| 300m | 1:06.7 | 1:28.9 | 5:57.6 |
| 400m | 1:28.9 | 1:28.9 | 5:57.6 |
| 500m | 1:51.1 | 1:28.9 | 5:57.6 |
| 600m | 2:13.3 | 1:28.9 | 5:57.6 |
| 800m | 2:57.8 | 1:28.9 | 5:57.6 |
| 1000m | 3:42.2 | 1:28.9 | 5:57.6 |
| 1200m | 4:26.7 | 1:28.9 | 5:57.6 |
| 1600m | 5:55.6 | 1:28.9 | 5:57.6 |
| 2000m | 7:24.4 | 1:28.9 | 5:57.6 |
400m at different efforts
| Effort | 400m target | Per 400m |
|---|---|---|
| 70% | 1:54.3 | 1:54.3 |
| 75% | 1:46.7 | 1:46.7 |
| 80% | 1:40.0 | 1:40.0 |
| 85% | 1:34.1 | 1:34.1 |
| 90% | 1:28.9 | 1:28.9 |
| 95% | 1:24.2 | 1:24.2 |
| 100% | 1:20.0 | 1:20.0 |
How the calculator works
The calculator starts from race pace. It takes the athlete's PR, scales it to the rep distance, and then slows it down by the effort you choose.
- Race pace for the rep. A 5:20 1600m works out to 80.0 seconds per 400m, so a 400m rep at race pace is 80.0.
- Apply the effort. Effort is a percentage of race speed. At 90%, the athlete runs 90% as fast, so the target is 80.0 ÷ 0.90 = 88.9 seconds.
- Split the rep. Split targets assume even pacing through the rep, which is what you usually want in practice.
That's the same calculation PaceCommand runs when a coach assigns a workout with an effort percentage. Coaches who prefer their own numbers can override it with custom multipliers in the app.
Choosing the right PR
The result is only as good as the PR you start from. Scaling is linear, so it works best when the PR event is close to the rep distance.
- Short reps (100m–300m): use a 200m or 400m PR. Scaling a 5K time down to 200m produces targets that are too slow for real speed work.
- Middle reps (400m–1000m): an 800m, 1600m, or mile PR works well.
- Long reps and tempo work (1200m+): use a 3200m, 5K, or cross-country time. Scaling a 400m PR up to a mile produces targets no one can hold.
Use a recent mark that reflects current fitness. An old PR from last season, or one set in ideal conditions, will push targets faster than the athlete is ready for right now.
Picking an effort percentage
There's no universal chart, and coaches label intensity differently. As a rough starting point, many coaches think about it this way:
| Effort | How it usually feels | Common use |
|---|---|---|
| 95–100% | At or near race effort | Race-pace reps, goal-pace work, time trials |
| 88–94% | Hard but controlled | Interval sessions with planned recovery |
| 80–87% | Strong, sustainable | Longer reps, cruise intervals |
| 70–79% | Comfortably hard to steady | Tempo and aerobic development |
Treat these as a place to start, then adjust by event group, training phase, recovery, weather, and how the athlete is actually responding. The point of a target is consistency across a group, not a number to chase on a bad day.
Using pace targets with a whole group
The calculator handles one athlete at a time. With a full group, the same workout gives every runner a different target, and that's where a spreadsheet or whiteboard gets slow. Our guide to setting individual paces in a group workout walks through how to organize that, and timing multiple runners covers getting the actual times back.
Frequently asked questions
Is effort percentage the same as percent of max heart rate?
No. Here it means a percentage of race speed. 90% effort is 90% of race-pace speed, not 90% of max heart rate or 90% of perceived effort.
Why is my 90% target slower than I expected?
Because 90% of speed adds about 11% to the time, not 10%. 80.0 ÷ 0.90 is 88.9, not 88.0. That's the correct math for a percentage of speed.
Can I enter a cross-country time?
Yes. Choose XC 5K, 6K, or 8K and enter the time. Course difficulty varies a lot in cross country, so a track 5K or 3200m usually gives steadier targets.