This pace framework is a simple way to organize training at the paces for different race distances. It was suggested by the late British coach Frank Horwill.

Each increment in race distance adds 4 or 5 sec to the 400m lap pace. Faster runners should use 4 sec increments and slower runners should use 5 sec increments. I am not aware of any rule of thumb for when this division should occur; best judgement should be used. 

Because of the simplicity of the calculations, the scheme can break down. For example, inputting a world record at one distance can sometimes indicate race times at other distances that have never been achieved. Nevertheless, the framework provides a good starting point for a multi-pace training program. 

Caution should also be used for comparisons of race distances that are far from one another. For example, it would not be sensible to determine marathon race pace from a performance in the 800m.

With experience, athletes will likely arrive at a more precise, individualized understanding of their training at different race paces. This will depend on their individual aptitude, historic training emphasis, and current race distance focus.

Although this framework is not directly based on any physiological thresholds, the range of paces in the table does include all of the physiological thresholds discussed elsewhere on this website. Distance Running Lab has additional content describing the relationship of physiological metrics to different race paces.