[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-571247-105":53,"doc-detail-571247-en":127},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":120,"head_meta":122,"extra_data":124,"updated_unix":126},105,"en","track-interval-pace-calculator","Track-Interval-Pace-Calculator","","Track interval pace tables that map mile target paces to split times for 200m, 400m, 800m, 1200m, and 1600m. The tables list time values in minutes and seconds across many mile pace levels, enabling runners to select a goal pace and immediately read corresponding interval splits for common middle-distance distances. Useful for planning workouts, checking consistency across repeated intervals, and comparing performance changes as target mile pace increases.",{"@graph":63,"@context":119},[64,80,102],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":51,"@type":70,"position":76},"https://docshare.wps.com/template/general/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/track-interval-pace-calculator/571247/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/track-interval-pace-calculator/571247.png","ImageObject",442,249,{"name":88,"@type":89},"Asher","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-27","2026-10-13",true,{"@type":98,"interactionType":99,"userInteractionCount":101},"InteractionCounter",{"@type":100},"ViewAction",9,{"@type":103,"mainEntity":104},"FAQPage",[105,111,115],{"name":106,"@type":107,"acceptedAnswer":108},"How do I use the table to convert a mile target pace into interval splits?","Question",{"text":109,"@type":110},"Choose the row for the mile target pace you want, then read across for the corresponding 200m, 400m, 800m, 1200m, and 1600m times listed in that row.","Answer",{"name":112,"@type":107,"acceptedAnswer":113},"Which distances are provided for each mile pace?",{"text":114,"@type":110},"Each mile pace entry includes split times for 200m, 400m, 800m, 1200m, and 1600m.",{"name":116,"@type":107,"acceptedAnswer":117},"What format are the split times shown in?",{"text":118,"@type":110},"The split times are shown as minutes and seconds (e.g., :29, 1:59, 3:58) depending on the distance.","https://schema.org",{"og:url":78,"og:type":121,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":123,"canonical":78},"index,follow",{"doc_id":125,"site_id":56},571247,1792090919,{"code":4,"msg":5,"data":128},{"doc_id":125,"user_id":129,"nickname":88,"user_avatar":130,"doc_module":9,"category_id":50,"category_name":51,"doc_title":59,"doc_description":61,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":101,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":76,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":140,"read_time":9},687197207639,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","| 4:00 Mile |  |\n| --- | --- |\n| 200m | :29 |\n| 400m | :59 |\n| 800m | 1:59 |\n| 1200m | 2:58 |\n| 1600m | 3:58 |\n\n\n| 4:30 Mile |  |\n| --- | --- |\n| 200m | :33 |\n| 400m | 1:07 |\n| 800m | 2:14 |\n| 1200m | 3:21 |\n| 1600m | 4:28 |\n\n\n| 5:00 Mile |  |\n| --- | --- |\n| 200m | :37 |\n| 400m | 1:14 |\n| 800m | 2:29 |\n| 1200m | 3:34 |\n| 1600m | 4:58 |\n\n\n| 5:30 Mile |  |\n| --- | --- |\n| 200m | :41 |\n| 400m | 1:22 |\n| 800m | 2:44 |\n| 1200m | 4:06 |\n| 1600m | 5:28 |\n\n\n| 4:10 Mile |  |\n| --- | --- |\n| 200m | :31 |\n| 400m | 1:02 |\n| 800m | 2:04 |\n| 1200m | 3:06 |\n| 1600m | 4:08 |\n\n\n| 4:40 Mile |  |\n| --- | --- |\n| 200m | :34 |\n| 400m | 1:09 |\n| 800m | 2:19 |\n| 1200m | 3:28 |\n| 1600m | 4:38 |\n\n\n| 5:10 Mile |  |\n| --- | --- |\n| 200m | :38 |\n| 400m | 1:17 |\n| 800m | 2:34 |\n| 1200m | 3:51 |\n| 1600m | 5:08 |\n\n\n| 5:40 Mile |  |\n| --- | --- |\n| 200m | :42 |\n| 400m | 1:24 |\n| 800m | 2:49 |\n| 1200m | 4:13 |\n| 1600m | 5:38 |\n\n\n| 4:15 Mile |  |\n| --- | --- |\n| 200m | :31 |\n| 400m | 1:03 |\n| 800m | 2:06 |\n| 1200m | 3:10 |\n| 1600m | 4:13 |\n\n\n| 4:45 Mile |  |\n| --- | --- |\n| 200m | :35 |\n| 400m | 1:10 |\n| 800m | 2:21 |\n| 1200m | 3:32 |\n| 1600m | 4:43 |\n\n\n| 5:15 Mile |  |\n| --- | --- |\n| 200m | :39 |\n| 400m | 1:18 |\n| 800m | 2:36 |\n| 1200m | 3:54 |\n| 1600m | 5:13 |\n\n\n| 5:45 Mile |  |\n| --- | --- |\n| 200m | :42 |\n| 400m | 1:25 |\n| 800m | 2:51 |\n| 1200m | 4:17 |\n| 1600m | 5:43 |\n\n\n| 4:20 Mile |  |\n| --- | --- |\n| 200m | :32 |\n| 400m | 1:04 |\n| 800m | 2:09 |\n| 1200m | 3:13 |\n| 1600m | 4:18 |\n\n\n| 4:50 Mile |  |\n| --- | --- |\n| 200m | :36 |\n| 400m | 1:12 |\n| 800m | 2:24 |\n| 1200m | 3:36 |\n| 1600m | 4:48 |\n\n\n| 5:20 Mile |  |\n| --- | --- |\n| 200m | :39 |\n| 400m | 1:19 |\n| 800m | 2:39 |\n| 1200m | 3:58 |\n| 1600m | 5:18 |\n\n\n| 5:50 Mile |  |\n| --- | --- |\n| 200m | :43 |\n| 400m | 1:26 |\n| 800m | 2:53 |\n| 1200m | 4:20 |\n| 1600m | 5:47 |\n\n\n| 6:00 Mile |  |\n| --- | --- |\n| 200m | :44 |\n| 400m | 1:29 |\n| 800m | 2:58 |\n| 1200m | 4:28 |\n| 1600m | 5:57 |\n\n\n| 6:30 Mile |  |\n| --- | --- |\n| 200m | :48 |\n| 400m | 1:36 |\n| 800m | 3:13 |\n| 1200m | 4:50 |\n| 1600m | 6:27 |\n\n\n| 7:00 Mile |  |\n| --- | --- |\n| 200m | :52 |\n| 400m | 1:44 |\n| 800m | 3:28 |\n| 1200m | 5:13 |\n| 1600m | 6:57 |\n\n\n| 7:30 Mile |  |\n| --- | --- |\n| 200m | :55 |\n| 400m | 1:51 |\n| 800m | 3:43 |\n| 1200m | 5:35 |\n| 1600m | 7:27 |\n\n\n| 6:10 Mile |  |\n| --- | --- |\n| 200m | :45 |\n| 400m | 1:31 |\n| 800m | 3:03 |\n| 1200m | 4:35 |\n| 1600m | 6:07 |\n\n\n| 6:40 Mile |  |\n| --- | --- |\n| 200m | :49 |\n| 400m | 1:39 |\n| 800m | 3:18 |\n| 1200m | 4:58 |\n| 1600m | 6:37 |\n\n\n| 7:10 Mile |  |\n| --- | --- |\n| 200m | :53 |\n| 400m | 1:46 |\n| 800m | 3:33 |\n| 1200m | 5:20 |\n| 1600m | 7:07 |\n\n\n| 7:40 Mile |  |\n| --- | --- |\n| 200m | :57 |\n| 400m | 1:54 |\n| 800m | 3:48 |\n| 1200m | 5:43 |\n| 1600m | 7:37 |\n\n\n| 6:15 Mile |  |\n| --- | --- |\n| 200m | :46 |\n| 400m | 1:33 |\n| 800m | 3:06 |\n| 1200m | 4:39 |\n| 1600m | 6:12 |\n\n\n| 6:45 Mile |  |\n| --- | --- |\n| 200m | :50 |\n| 400m | 1:40 |\n| 800m | 3:21 |\n| 1200m | 5:02 |\n| 1600m | 6:42 |\n\n\n| 7:15 Mile |  |\n| --- | --- |\n| 200m | :54 |\n| 400m | 1:48 |\n| 800m | 3:36 |\n| 1200m | 5:24 |\n| 1600m | 7:12 |\n\n\n| 7:45 Mile |  |\n| --- | --- |\n| 200m | :57 |\n| 400m | 1:55 |\n| 800m | 3:51 |\n| 1200m | 5:46 |\n| 1600m | 7:42 |\n\n\n| 6:20 Mile |  |\n| --- | --- |\n| 200m | :47 |\n| 400m | 1:34 |\n| 800m | 3:08 |\n| 1200m | 4:39 |\n| 1600m | 6:17 |\n\n\n| 6:50 Mile |  |\n| --- | --- |\n| 200m | :50 |\n| 400m | 1:41 |\n| 800m | 3:23 |\n| 1200m | 5:05 |\n| 1600m | 6:47 |\n\n\n| 7:20 Mile |  |\n| --- | --- |\n| 200m | :54 |\n| 400m | 1:49 |\n| 800m | 3:38 |\n| 1200m | 5:28 |\n| 1600m | 7:17 |\n\n\n| 7:50 Mile |  |\n| --- | --- |\n| 200m | :58 |\n| 400m | 1:56 |\n| 800m | 3:53 |\n| 1200m | 5:50 |\n| 1600m | 7:47 |\n\n\n| 8:00 Mile |  |\n| --- | --- |\n| 200m | :59 |\n| 400m | 1:59 |\n| 800m | 3:58 |\n| 1200m | 5:57 |\n| 1600m | 7:57 |\n\n\n| 8:30 Mile |  |\n| --- | --- |\n| 200m | 1:03 |\n| 400m | 2:06 |\n| 800m | 4:13 |\n| 1200m | 6:20 |\n| 1600m | 8:27 |\n\n\n| 9:00 Mile |  |\n| --- | --- |\n| 200m | 1:07 |\n| 400m | 2:14 |\n| 800m | 4:28 |\n| 1200m | 6:42 |\n| 1600m | 8:56 |\n\n\n| 9:30 Mi","cbCaim2MzwZSfTIp","https://ap.wps.com/l/cbCaim2MzwZSfTIp","pdf",52084,"English","# Mile Pace Interval Tables\n## 200m Split Times\n## 400m Split Times\n## 800m Split Times\n## 1200m Split Times\n## 1600m Split Times","[{\"question\":\"How do I use the table to convert a mile target pace into interval splits?\",\"answer\":\"Choose the row for the mile target pace you want, then read across for the corresponding 200m, 400m, 800m, 1200m, and 1600m times listed in that row.\"},{\"question\":\"Which distances are provided for each mile pace?\",\"answer\":\"Each mile pace entry includes split times for 200m, 400m, 800m, 1200m, and 1600m.\"},{\"question\":\"What format are the split times shown in?\",\"answer\":\"The split times are shown as minutes and seconds (e.g., :29, 1:59, 3:58) depending on the distance.\"}]","Track-Interval-Pace-Calculator | PDF",1791909386]