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Seattle Marathon |
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Chuckit will be
providing the training for the Asics - Seattle Marathon Training
Program. For more information click the logo below.
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Workout Tables
Tempo Run Pace Chart
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2 mile
time Trial |
Tempo
Pace per mile
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19:19 |
10:18 |
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18:48 |
10:00 |
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18:18 |
9:47 |
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17:50 |
9:35 |
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17:24 |
9:20 |
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16:58 |
9:10 |
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16:34 |
8:55 |
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16:11 |
8:40 |
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15:49 |
8:33 |
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15:29 |
8:20 |
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15:08 |
8:12 |
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14:49 |
8:00 |
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14:31 |
7:52 |
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14:13 |
7:40 |
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13:56 |
7:33 |
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13:40 |
7:25 |
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13:25 |
7:17 |
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13:10 |
7:10 |
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12:55 |
7:02 |
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12:41 |
6:55 |
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12:28 |
6:51 |
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12:15 |
6:44 |
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12:02 |
6:38 |
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11:50 |
6:32 |
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11:39 |
6:26 |
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11:28 |
6:20 |
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11:17 |
6:15 |
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11:06 |
6:09 |
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10:56 |
6:04 |
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Projected
marathon time |
3:00 |
3:05 |
3:10 |
3:15 |
3:20 |
3:25 |
3:30 |
3:35 |
3:40 |
3:45 |
3:50 |
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3x1 mile w/ 3
min rest |
5:53 |
6:04 |
6:15 |
6:21 |
6:33 |
6:39 |
6:46 |
6:53 |
7:00 |
7:08 |
7:15 |
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6x800 w/ 3 min
rest |
2:45 |
2:50 |
2:55 |
2:58 |
3:03 |
3:06 |
3:09 |
3:11 |
3:15 |
3:18 |
3:21 |
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12x400 w/ 90 sec
rest |
1:14 |
1:16 |
1:18 |
1:19 |
1:21 |
1:22 |
1:23 |
1:24 |
1:26 |
1:27 |
1:28 |
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Projected
marathon time |
4:00 |
4:05 |
4:10 |
4:15 |
4:20 |
4:25 |
4:30 |
4:35 |
4:40 |
4:45 |
4:50 |
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3x1 mile w/ 3
min rest |
7:31 |
7:40 |
7:49 |
7:58 |
8:08 |
8:18 |
8:28 |
8:39 |
8:50 |
9:02 |
9:11 |
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6x800 w/ 3 min
rest |
3:28 |
3:32 |
3:36 |
3:40 |
3:44 |
3:48 |
3:52 |
3:57 |
4:02 |
4:07 |
4:12 |
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12x400 w/ 90 sec
rest |
1:31 |
1:32 |
1:34 |
1:37 |
1:37 |
1:39 |
1:40 |
1:42 |
1:44 |
1:46 |
1:48 |
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Projected race
times
based on your 2
mile time trial
Below is a table
that I put
together to help
you project out
your times for
other races
based on your 2
mile time trial.
These are pretty
accurate as many
of you who have
used them before
know. I would
say however that
there are
variables that
might affect
your times such
as weather and
over training.
II have also
added possible
workouts with
the time for
each workout.
Each line is a
separate
workout. Just
click the gold
workout text.
Remember to
warm-up properly
before your
workout. If you
have any
questions let me
know. |
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| 2 mile time trial |
Projected 5k |
Projected 8k |
Projected 10k |
Projected 1/2 marathon |
Projected Marathon |
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| 10:00 |
16:08 |
26:41:00 |
33:54:00 |
1:14:55 |
2:38 |
| 10:15 |
16:28 |
27:15:00 |
34:37:00 |
1:16:28 |
2:42 |
| 10:30 |
16:57 |
28:02:00 |
35:37:00 |
1:18:43 |
2:47 |
| 10:45 |
17:19 |
28:39:00 |
36:25:00 |
1:20:25 |
2:50 |
| 11:00 |
17:42 |
29:18:00 |
37:14:00 |
1:22:22 |
2:54 |
| 11:15 |
18:07 |
29:59:00 |
38:06:00 |
1:24:08 |
2:59 |
| 11:30 |
18:32 |
30:42:00 |
39:01:00 |
1:26:04 |
3:03 |
| 11:45 |
18:59 |
31:26:00 |
39:58:00 |
1:28:09 |
3:08 |
| 12:00 |
19:17 |
31:57:00 |
40:38:00 |
1:29:33 |
3:11 |
| 12:15 |
19:46 |
32:46:00 |
41:40:00 |
1:31:48 |
3:16 |
| 12:30 |
20:06 |
33:20:00 |
42:23:00 |
1:33:21 |
3:20 |
| 12:45 |
20:38 |
34:13:00 |
43:31:00 |
1:35:49 |
3:23 |
| 13:00 |
21:00 |
34:50:00 |
44:18:00 |
1:37:31 |
3:29 |
| 13:15 |
21:22 |
35:28:00 |
45:07:00 |
1:39:13 |
3:33 |
| 13:30 |
21:46 |
36:07:00 |
45:58:00 |
1:41:05 |
3:37 |
| 13:45 |
22:10 |
36:48:00 |
46:51:00 |
1:42:56 |
3:42 |
| 14:00 |
22:36 |
37:31:00 |
47:46:00 |
1:44:57 |
3:46 |
| 14:15 |
23:02 |
38:16:00 |
48:42:00 |
1:46:58 |
3:48 |
| 14:30 |
23:29 |
39:02:00 |
49:42:00 |
1:49:03 |
3:56 |
| 14:45 |
23:58 |
39:50:00 |
50:43:00 |
1:51:18 |
4:01 |
| 15:00 |
24:12:00 |
40:15:00 |
51:15:00 |
1:52:23 |
4:04 |
| 15:15 |
24:43:00 |
41:06:00 |
52:21:00 |
1:54:47 |
4:09 |
| 15:30 |
25:14:00 |
41:59:00 |
53:29:00 |
1:57:11 |
4:15 |
| 15:45 |
25:30:00 |
42:27:00 |
54:05:00 |
1:58:25 |
4:18 |
| 16:00 |
26:04:00 |
43:24:00 |
55:18:00 |
2:01:03 |
4:24 |
| 16:15 |
26:39:00 |
44:23:00 |
56:35:00 |
2:03:46 |
4:27 |
| 16:30 |
27:16:00 |
45:26:00 |
57:14:00 |
2:06:38 |
4:37 |
| 16:45 |
27:25:00 |
45:58:00 |
58:36:00 |
2:07:19 |
4:41 |
| 17:00 |
27:54:00 |
46:31:00 |
59:19:00 |
2:09:34 |
4:44 |
| 17:15 |
28:14:00 |
47:05:00 |
1:00:00 |
2:11:07 |
4:48 |
| 17:30 |
28:35:00 |
47:39:00 |
1:00:30 |
2:12:44 |
4:52 |
| 17:45 |
28:56:00 |
48:15:00 |
1:01 |
2:14:22 |
4:55 |
| 18:00 |
29:17:00 |
48:51:00 |
1:02 |
2:16:00 |
4:59 |
| 18:15 |
29:39:00 |
49:29:00 |
1:03 |
2:17:42 |
5:04 |
| 18:30 |
30:02:00 |
50:07:00 |
1:03:30 |
2:19:29 |
5:08 |
| 18:45 |
30:25:00 |
50:47:00 |
1:04 |
2:21:15 |
5:12 |
| 19:00 |
30:48:00 |
51:27:00 |
1:05 |
2:23:02 |
5:17 |
| 19:15 |
31:13:00 |
52:08:00 |
1:06 |
2:24:58 |
5:21 |
| 19:30 |
31:38:00 |
52:51:00 |
1:07 |
2:26:54 |
5:26 |
| 19:45 |
32:00:00 |
53:41:00 |
1:08 |
2:28:37 |
5:32 |
| 20:00 |
32:40:00 |
54:30:00 |
1:09 |
2:31:42 |
5:39 |
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