Quick answer: a 6:00 mile is 89.5 seconds per 400 m lap; 7:00 per mile is 1:44.4 per lap; 8:00 per mile is 1:59.3 per lap. A mile is 9.3 metres longer than four laps (1,609.344 m against 1,600 m), so a 1600 m in four 90-second laps is a 6:02 mile.
Track pace chart, 4:00 to 12:00 per mile
| Per mile | 100 m | 200 m | 400 m | 800 m | 1200 m | 1600 m |
|---|---|---|---|---|---|---|
| 4:00 | 14.9 | 0:29.8 | 0:59.7 | 1:59 | 2:59 | 3:59 |
| 4:15 | 15.8 | 0:31.7 | 1:03.4 | 2:07 | 3:10 | 4:14 |
| 4:30 | 16.8 | 0:33.6 | 1:07.1 | 2:14 | 3:21 | 4:28 |
| 4:45 | 17.7 | 0:35.4 | 1:10.8 | 2:22 | 3:33 | 4:43 |
| 5:00 | 18.6 | 0:37.3 | 1:14.6 | 2:29 | 3:44 | 4:58 |
| 5:15 | 19.6 | 0:39.1 | 1:18.3 | 2:37 | 3:55 | 5:13 |
| 5:30 | 20.5 | 0:41.0 | 1:22.0 | 2:44 | 4:06 | 5:28 |
| 5:45 | 21.4 | 0:42.9 | 1:25.7 | 2:51 | 4:17 | 5:43 |
| 6:00 | 22.4 | 0:44.7 | 1:29.5 | 2:59 | 4:28 | 5:58 |
| 6:15 | 23.3 | 0:46.6 | 1:33.2 | 3:06 | 4:40 | 6:13 |
| 6:30 | 24.2 | 0:48.5 | 1:36.9 | 3:14 | 4:51 | 6:28 |
| 6:45 | 25.2 | 0:50.3 | 1:40.7 | 3:21 | 5:02 | 6:43 |
| 7:00 | 26.1 | 0:52.2 | 1:44.4 | 3:29 | 5:13 | 6:58 |
| 7:15 | 27.0 | 0:54.1 | 1:48.1 | 3:36 | 5:24 | 7:12 |
| 7:30 | 28.0 | 0:55.9 | 1:51.8 | 3:44 | 5:36 | 7:27 |
| 7:45 | 28.9 | 0:57.8 | 1:55.6 | 3:51 | 5:47 | 7:42 |
| 8:00 | 29.8 | 0:59.7 | 1:59.3 | 3:59 | 5:58 | 7:57 |
| 8:15 | 30.8 | 1:01.5 | 2:03.0 | 4:06 | 6:09 | 8:12 |
| 8:30 | 31.7 | 1:03.4 | 2:06.8 | 4:14 | 6:20 | 8:27 |
| 8:45 | 32.6 | 1:05.2 | 2:10.5 | 4:21 | 6:31 | 8:42 |
| 9:00 | 33.6 | 1:07.1 | 2:14.2 | 4:28 | 6:43 | 8:57 |
| 9:15 | 34.5 | 1:09.0 | 2:17.9 | 4:36 | 6:54 | 9:12 |
| 9:30 | 35.4 | 1:10.8 | 2:21.7 | 4:43 | 7:05 | 9:27 |
| 9:45 | 36.4 | 1:12.7 | 2:25.4 | 4:51 | 7:16 | 9:42 |
| 10:00 | 37.3 | 1:14.6 | 2:29.1 | 4:58 | 7:27 | 9:57 |
| 10:15 | 38.2 | 1:16.4 | 2:32.9 | 5:06 | 7:39 | 10:11 |
| 10:30 | 39.1 | 1:18.3 | 2:36.6 | 5:13 | 7:50 | 10:26 |
| 10:45 | 40.1 | 1:20.2 | 2:40.3 | 5:21 | 8:01 | 10:41 |
| 11:00 | 41.0 | 1:22.0 | 2:44.0 | 5:28 | 8:12 | 10:56 |
| 11:15 | 41.9 | 1:23.9 | 2:47.8 | 5:36 | 8:23 | 11:11 |
| 11:30 | 42.9 | 1:25.7 | 2:51.5 | 5:43 | 8:34 | 11:26 |
| 11:45 | 43.8 | 1:27.6 | 2:55.2 | 5:50 | 8:46 | 11:41 |
| 12:00 | 44.7 | 1:29.5 | 2:59.0 | 5:58 | 8:57 | 11:56 |
Using the chart for intervals
Find the pace you want for a workout and read the rep time. Interval and repetition paces come from a recent race with the training pace calculator, which lists 200 m to 1600 m rep times directly.
The chart is for lane 1. Running in an outer lane adds distance on the bends: about 7 m per lap in lane 2 and 53 m per lap in lane 8, so a 90-second lap pace becomes 91.6 seconds in lane 2. The track split calculator shows every lane.
Where lane 1 is measured
World Athletics rule TR14 measures a lap 0.30 m out from the inside kerb, or 0.20 m from the line where there is no kerb. Run close to the kerb on the bends and each lap is very nearly 400 m; drift out on every bend and the extra metres pile up. Lanes are 1.22 m wide, and the outer lanes are measured 0.20 m from their inside line, which is where the lane distances on the split calculator come from.
Track sessions with the chart
Pick the row for the pace you want and read across to the rep length. At 7:00 per mile, 200 m is 52.2 seconds, 300 m about 1:18.3, 400 m 1:44.4 and 800 m 3:29. The chart covers only the running part; the recoveries are yours to choose. Start each rep on a line, press the lap button at every 200 m or 400 m mark, and compare with the chart while the rep is still young enough to correct.
Racing on the track
A track 5K is 12.5 laps, so it starts at the 200 m mark on the back straight; a 10K is 25 laps from the main start. A 20:00 5K needs laps of 1:36.0, a 50:00 10K laps of 2:00.0. Lap counters usually count down at the finish line, and checking each lap split keeps a slow drift from turning into a lost minute.
The 100 m column
Most tracks have marks every 100 m: the relay zones, the 100 m start and the 200 m and 300 m starts. The 100 m column lets you check pace inside a single lap. At 6:00 per mile each 100 m takes 22.4 seconds, and 200 m takes 44.7, so reaching halfway (the 200 m start line) in 40 seconds means you are already several seconds quick and can ease off before the lap is gone.
Indoor 200 m tracks
On a 200 m indoor track, the 200 m column is your lap time: 7:00 per mile is 52.2 seconds a lap. Indoor bends are much tighter and, under World Athletics rule TR 43, may be banked, so the same effort may not give exactly the outdoor lap times. Racing the mile? Use the mile pace calculator. For timed reps away from the track, use the running interval timer.
Formula and examples checked . Found a problem? Tell us.
Questions
How many laps is a mile?
Four laps of a 400 m track is 1,600 m, 9.34 m short of a mile. A full mile on the track starts 9.34 m behind the 400 m start line.
What is 7 minute mile pace per lap?
1:44.4 per 400 m lap, or 52.2 seconds per 200 m.
How long is lane 8?
453.03 m per lap, measured to the World Athletics rule.
How many laps is a 5K on a track?
12.5 laps of a 400 m track. Start at the 200 m mark so you finish on the line; at 8:00 per mile each lap takes 1:59.3.