What pace should I run intervals at?

Interval pace depends on the purpose. VO2 max intervals are typically run at 3K-5K race pace. Threshold intervals are at 10K-half marathon pace. Speed intervals are faster than 3K race pace.

How much rest between intervals?

For VO2 max intervals (800m-1200m), rest is typically equal to the rep time. For shorter speed reps (200m-400m), rest is 2-3 times the rep time. For threshold intervals, rest is 60-90 seconds.

How many reps should I do?

A typical session totals 3-5 km of interval work. For 400m reps, this means 8-12 reps. For 800m reps, 4-6 reps. For 1000m reps, 3-5 reps.

RunCalcs

Interval Pace Calculator — Interval Rep Times

Calculate interval times for 200m, 400m, 800m and 1000m reps at your target pace.

Target Pace (min)

Target Pace (sec)

How We Calculate This

Interval Time Calculation

Interval Time = Pace per km × (Interval Distance / 1000)

For example, at 4:00 min/km pace, a 400m rep takes 4:00 × 0.4 = 1:36.

Enter your target pace and the calculator shows times for all common interval distances from 200m to 2000m.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.