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2k Pace Chart

Use this chart to calculate your training intensity and corresponding target splits based on your best (past year) or goal 2K average pace. Click here for 5k or 20' chart.   Target the splits below in your workouts.

 
2k pace

Anaerobic 

500-2000M

Anaerobic Threshold

8'-20' Duration

Aerobic/Steady State

30-60' Duration

Active Recovery
2k time
Average 500m pace
+2"
+4"
+6"
+8"
+10"
+12"
+15"
+18"
+21"
+24"
06:00 01:30 01:32 01:34 01:36 01:38 01:40 01:42 01:45 01:48 01:51 01:54
06:04 01:31 01:33 01:35 01:37 01:39 01:41 01:43 01:46 01:49 01:52 01:55
06:08 01:32 01:34 01:36 01:38 01:40 01:42 01:44 01:47 01:50 01:53 01:56
06:12 01:33 01:35 01:37 01:39 01:41 01:43 01:45 01:48 01:51 01:54 01:57
06:16 01:34 01:36 01:38 01:40 01:42 01:44 01:46 01:49 01:52 01:55 01:58
06:20 01:35 01:37 01:39 01:41 01:43 01:45 01:47 01:50 01:53 01:56 01:59
06:24 01:36 01:38 01:40 01:42 01:44 01:46 01:48 01:51 01:54 01:57 02:00
06:28 01:37 01:39 01:41 01:43 01:45 01:47 01:49 01:52 01:55 01:58 02:01
06:32 01:38 01:40 01:42 01:44 01:46 01:48 01:50 01:53 01:56 01:59 02:02
06:36 01:39 01:41 01:43 01:45 01:47 01:49 01:51 01:54 01:57 02:00 02:03
06:40 01:40 01:42 01:44 01:46 01:48 01:50 01:52 01:55 01:58 02:01 02:04
06:44 01:41 01:43 01:45 01:47 01:49 01:51 01:53 01:56 01:59 02:02 02:05
06:48 01:42 01:44 01:46 01:48 01:50 01:52 01:54 01:57 02:00 02:03 02:06
06:52 01:43 01:45 01:47 01:49 01:51 01:53 01:55 01:58 02:01 02:04 02:07
06:56 01:44 01:46 01:48 01:50 01:52 01:54 01:56 01:59 02:02 02:05 02:08
07:00 01:45 01:47 01:49 01:51 01:53 01:55 01:57 02:00 02:03 02:06 02:09
07:04 01:46 01:48 01:50 01:52 01:54 01:56 01:58 02:01 02:04 02:07 02:10
07:08 01:47 01:49 01:51 01:53 01:55 01:57 01:59 02:02 02:05 02:08 02:11
07:12 01:48 01:50 01:52 01:54 01:56 01:58 02:00 02:03 02:06 02:09 02:12
07:16 01:49 01:51 01:53 01:55 01:57 01:59 02:01 02:04 02:07 02:10 02:13
07:20 01:50 01:52 01:54 01:56 01:58 02:00 02:02 02:05 02:08 02:11 02:14
07:24 01:51 01:53 01:55 01:57 01:59 02:01 02:03 02:06 02:09 02:12 02:15
07:28 01:52 01:54 01:56 01:58 02:00 02:02 02:04 02:07 02:10 02:13 02:16
07:32 01:53 01:55 01:57 01:59 02:01 02:03 02:05 02:08 02:11 02:14 02:17
07:36 01:54 01:56 01:58 02:00 02:02 02:04 02:06 02:09 02:12 02:15 02:18
07:40 01:55 01:57 01:59 02:01 02:03 02:05 02:07 02:10 02:13 02:16 02:19
07:44 01:56 01:58 02:00 02:02 02:04 02:06 02:08 02:11 02:14 02:17 02:20
07:48 01:57 01:59 02:01 02:03 02:05 02:07 02:09 02:12 02:15 02:18 02:21
07:52 01:58 02:00 02:02 02:04 02:06 02:08 02:10 02:13 02:16 02:19 02:22
07:56 01:59 02:01 02:03 02:05 02:07 02:09 02:11 02:14 02:17 02:20 02:23
08:00 02:00 02:02 02:04 02:06 02:08 02:10 02:12 02:15 02:18 02:21 02:24
08:04 02:01 02:03 02:05 02:07 02:09 02:11 02:13 02:16 02:19 02:22 02:25
08:08 02:02 02:04 02:06 02:08 02:10 02:12 02:14 02:17 02:20 02:23 02:26
08:12 02:03 02:05 02:07 02:09 02:11 02:13 02:15 02:18 02:21 02:24 02:27
08:16 02:04 02:06 02:08 02:10 02:12 02:14 02:16 02:19 02:22 02:25 02:28
08:20 02:05 02:07 02:09 02:11 02:13 02:15 02:17 02:20 02:23 02:26 02:29
08:24 02:06 02:08 02:10 02:12 02:14 02:16 02:18 02:21 02:24 02:27 02:30
08:28 02:07 02:09 02:11 02:13 02:15 02:17 02:19 02:22 02:25 02:28 02:31
08:32 02:08 02:10 02:12 02:14 02:16 02:18 02:20 02:23 02:26 02:29 02:32
08:36 02:09 02:11 02:13 02:15 02:17 02:19 02:21 02:24 02:27 02:30 02:33
08:40 02:10 02:12 02:14 02:16 02:18 02:20 02:22 02:25 02:28 02:31 02:34
08:44 02:11 02:13 02:15 02:17 02:19 02:21 02:23 02:26 02:29 02:32 02:35
08:48 02:12 02:14 02:16 02:18 02:20 02:22 02:24 02:27 02:30 02:33 02:36
08:52 02:13 02:15 02:17 02:19 02:21 02:23 02:25 02:28 02:31 02:34 02:37
08:56 02:14 02:16 02:18 02:20 02:22 02:24 02:26 02:29 02:32 02:35 02:38
09:00 02:15 02:17 02:19 02:21 02:23 02:25 02:27 02:30 02:33 02:36 02:39
09:04 02:16 02:18 02:20 02:22 02:24 02:26 02:28 02:31 02:34 02:37 02:40
09:08 02:17 02:19 02:21 02:23 02:25 02:27 02:29 02:32 02:35 02:38 02:41
09:12 02:18 02:20 02:22 02:24 02:26 02:28 02:30 02:33 02:36 02:39 02:42
09:16 02:19 02:21 02:23 02:25 02:27 02:29 02:31 02:34 02:37 02:40 02:43
09:20 02:20 02:22 02:24 02:26 02:28 02:30 02:32 02:35 02:38 02:41 02:44
09:24 02:21 02:23 02:25 02:27 02:29 02:31 02:33 02:36 02:39 02:42 02:45
09:28 02:22 02:24 02:26 02:28 02:30 02:32 02:34 02:37 02:40 02:43 02:46
09:32 02:23 02:25 02:27 02:29 02:31 02:33 02:35 02:38 02:41 02:44 02:47
09:36 02:24 02:26 02:28 02:30 02:32 02:34 02:36 02:39 02:42 02:45 02:48
09:40 02:25 02:27 02:29 02:31 02:33 02:35 02:37 02:40 02:43 02:46 02:49
09:44 02:26 02:28 02:30 02:32 02:34 02:36 02:38 02:41 02:44 02:47 02:50
09:48 02:27 02:29 02:31 02:33 02:35 02:37 02:39 02:42 02:45 02:48 02:51
09:52 02:28 02:30 02:32 02:34 02:36 02:38 02:40 02:43 02:46 02:49 02:52
09:56 02:29 02:31 02:33 02:35 02:37 02:39 02:41 02:44 02:47 02:50 02:53
10:00 02:30 02:32 02:34 02:36 02:38 02:40 02:42 02:45 02:48 02:51 02:54