Your Free Pace Chart

The book's Rosetta Stone, made clickable. Enter one race time and see every equivalent pace across the training roles, instantly and for free.

Your race

A time at any event. I'll convert it to a 1600m-equivalent anchor.

Show training roles for

The event you're building this athlete toward.

Event	Race Time	Mile Pace	Training Role for 5K
Marathon	2:52:00	6:34/mi	Endurance
Half Marathon	1:22:14	6:16/mi	Endurance Support
10K	36:53	5:56/mi	Direct Endurance
5K	17:45	5:43/mi	Specific Endurance
3200m	10:47	5:26/mi	Direct Speed
1600m	5:05	5:05/mi	Speed Support
800m	2:17	n/a	Speed
400m	1:03	n/a	Speed
200m	0:30	n/a	Speed

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One race time. Every pace your athlete needs. Labeled by what it trains.

Every distance an athlete could race plays one of five architectural roles relative to whatever event you're actually training them for: Endurance Support, Direct Endurance, Specific Endurance, Direct Speed, and Speed Support. Change the target event above and watch the same seven race distances get relabeled. The role a pace plays isn't fixed to the distance; it's fixed to the relationship between that distance and the goal.

That's the whole idea behind “two events left, two events right”: physiology says why a pace matters, race pace says what to run, and the role tells you where it fits in the architecture.

Want more training architecture like this?

This chart is Chapter 16 of Build, Don't Borrow. The first chapter is free, and it's where the whole architecture starts.

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