A helpful chart for gauging your 200m (1/2 lap), 400m (1 lap), 800m (2 laps) and 1600m (4 laps ~= 1 mile) times for a track workout.
| 5k | 10k | 200 | 400 | 800 | 1600 |
|---|---|---|---|---|---|
| 14:00 | 29:20 | 0:29 | 1:01 | 2:09 | 4:26 |
| 15:00 | 31:27 | 0:31 | 1:06 | 2:18 | 4:45 |
| 16:00 | 33:35 | 0:33 | 1:10 | 2:27 | 5:04 |
| 17:00 | 35:43 | 0:35 | 1:14 | 2:37 | 5:23 |
| 18:00 | 37:52 | 0:38 | 1:19 | 2:46 | 5:42 |
| 19:00 | 40:01 | 0:40 | 1:23 | 2:55 | 6:01 |
| 20:00 | 42:09 | 0:42 | 1:27 | 3:04 | 6:20 |
| 21:00 | 44:19 | 0:44 | 1:32 | 3:14 | 6:39 |
| 22:00 | 46:28 | 0:46 | 1:36 | 3:23 | 6:58 |
| 23:00 | 48:38 | 0:48 | 1:40 | 3:32 | 7:17 |
| 24:00 | 50:48 | 0:50 | 1:45 | 3:41 | 7:36 |
| 25:00 | 52:58 | 0:52 | 1:49 | 3:50 | 7:55 |
| 26:00 | 55:09 | 0:54 | 1:54 | 4:00 | 8:14 |
| 27:00 | 57:19 | 0:56 | 1:58 | 4:09 | 8:33 |
| 28:00 | 59:30 | 0:58 | 2:02 | 4:18 | 8:52 |
| 29:00 | 1:01:42 | 1:01 | 2:07 | 4:27 | 9:11 |
| 30:00 | 1:03:53 | 1:03 | 2:11 | 4:36 | 9:30 |
| 31:00 | 1:05:24 | 1:05 | 2:15 | 4:46 | 9:49 |
| 32:00 | 1:07:31 | 1:07 | 2:20 | 4:55 | 10:08 |
| 33:00 | 1:09:37 | 1:09 | 2:24 | 5:04 | 10:27 |
| 34:00 | 1:11:44 | 1:11 | 2:29 | 5:13 | 10:46 |
| 35:00 | 1:13:51 | 1:13 | 2:33 | 5:23 | 11:05 |
| 36:00 | 1:15:57 | 1:15 | 2:37 | 5:32 | 11:24 |
A Runner's Ramblings 