Pacing is a very difficult craft to master, and something that most of my runners are struggling with. Usually the best way to do it is to take watches away and have runners do quarter mile repeats at a prescribed pace until they learn it by feel within +/- .5 seconds. Garmin GPS watches abound in this day and age, bringing a whole new element to running. They also bring reliance on something that may or may not be accurate. On the track, I say go with a Timex. Your time is your time, and there's no worry about mileage. Hit the split button for your lap time and you know where you stand. Garmins on the track, if one has ever looked at an overhead of their workout, are grossly inaccurate. They work much better on a straighter route. Garmin finishes the mile a full 20 or more meters before I actually complete 4 laps. Four laps is only 1600m. A true mile is 1609.344 meters, so it's a bit beyond 4 laps. So my "mile" splits on the track with my Garmin are way the hell off every time, guaranteed. The 310XT model shows me that my accuracy is usually within 18 feet. To me, that's a long way. A lap on the track is 400m if you run 6 inches out from the inside line. Anything further outside of that, you are running extra on the curves.
Furthermore, to pace oneself accurately, one must be well-versed in the pacing table and be able to convert to/from quarter mile and mile paces readily. Usually one only has to be familiar with a handful of paces in one's own repertoire. I say, familiarize yourself with paces from 4 minute to 10 minute miles. Four minutes is the easiest pace to discern; 1:00 per lap. I can go on all day doing these in my head and figuring it out in 10 seconds or less. After practicing pace in one's head over and over, one should eventually be able to determine one's lap pace based on this simple formula, without using some crazy phone app to do it for them. Here's a highly detailed pace table. The 1600m and 400m Columns are the ones we will reference most, seeing as we don't really do a whole mile.
Pace Table - Track
| Mile | 100m | 200m | 300m | 400m | 500m | 600m | 800m | 1000m | 1200m | 1600m | 2000m | 2400m | 3000m | 3200m | 5000m | 10000m |
| 4:00 | 00:14.9 | 00:29.8 | 00:44.7 | 00:59.7 | 01:14.5 | 01:29.5 | 01:59.3 | 02:29.1 | 02:59.0 | 03:58.6 | 04:58.3 | 05:57.9 | 07:27.4 | 07:57.2 | 12:25.7 | 24:51.3 |
| 4:10 | 00:15.5 | 00:31.1 | 00:46.6 | 01:02.1 | 01:17.6 | 01:33.2 | 02:04.3 | 02:35.3 | 03:06.4 | 04:08.6 | 05:10.7 | 06:12.8 | 07:46.0 | 08:17.1 | 12:56.7 | 25:53.5 |
| 4:20 | 00:16.1 | 00:32.3 | 00:48.5 | 01:04.6 | 01:20.8 | 01:36.9 | 02:09.2 | 02:41.6 | 03:13.9 | 04:18.5 | 05:23.1 | 06:27.7 | 08:04.7 | 08:37.0 | 13:27.8 | 26:55.6 |
| 4:30 | 00:16.8 | 00:33.6 | 00:50.3 | 01:07.1 | 01:23.9 | 01:40.7 | 02:14.2 | 02:47.8 | 03:21.3 | 04:28.4 | 05:35.5 | 06:42.7 | 08:23.3 | 08:56.9 | 13:58.9 | 27:57.7 |
| 4:40 | 00:17.4 | 00:34.8 | 00:52.2 | 01:09.6 | 01:27.0 | 01:44.4 | 02:19.2 | 02:54.0 | 03:28.8 | 04:38.4 | 05:48.0 | 06:57.6 | 08:42.0 | 09:16.8 | 14:29.9 | 28:59.9 |
| 4:50 | 00:18.0 | 00:36.0 | 00:54.0 | 01:12.1 | 01:30.1 | 01:48.1 | 02:24.2 | 03:00.2 | 03:36.2 | 04:48.3 | 06:00.4 | 07:12.5 | 09:00.6 | 09:36.6 | 15:01.0 | 30:02.0 |
| 5:00 | 00:18.6 | 00:37.3 | 00:55.9 | 01:14.6 | 01:33.2 | 01:51.8 | 02:29.1 | 03:06.4 | 03:43.7 | 04:58.3 | 06:12.8 | 07:27.4 | 09:19.2 | 09:56.5 | 15:32.1 | 31:04.2 |
| 5:10 | 00:19.2 | 00:38.5 | 00:57.8 | 01:17.1 | 01:36.3 | 01:55.6 | 02:34.1 | 03:12.6 | 03:51.2 | 05:08.2 | 06:25.3 | 07:42.3 | 09:37.9 | 10:16.4 | 16:03.2 | 32:06.3 |
| 5:20 | 00:19.9 | 00:39.8 | 00:59.6 | 01:19.5 | 01:39.4 | 01:59.3 | 02:39.1 | 03:18.8 | 03:58.6 | 05:18.2 | 06:37.7 | 07:57.2 | 09:56.5 | 10:36.3 | 16:34.2 | 33:08.4 |
| 5:30 | 00:20.5 | 00:41.0 | 01:05.1 | 01:22.0 | 01:42.5 | 02:03.0 | 02:44.0 | 03:25.1 | 04:06.1 | 05:28.1 | 06:50.1 | 08:12.1 | 10:15.2 | 10:56.2 | 17:05.3 | 34:10.6 |
| 5:40 | 00:21.1 | 00:42.3 | 01:03.4 | 01:24.5 | 01:45.6 | 02:06.8 | 02:49.0 | 03:31.3 | 04:13.5 | 05:38.0 | 07:02.5 | 08:27.1 | 10:33.8 | 11:16.1 | 17:36.4 | 35:12.7 |
| 5:50 | 00:21.7 | 00:43.5 | 01:05.2 | 01:27.0 | 01:48.7 | 02:10.5 | 02:54.0 | 03:37.5 | 04:21.0 | 05:48.0 | 07:15.0 | 08:42.0 | 10:52.5 | 11:36.0 | 18:07.4 | 36:14.9 |
| 6:00 | 00:22.3 | 00:44.7 | 01:07.1 | 01:29.5 | 01:51.8 | 02:14.2 | 02:59.0 | 03:43.7 | 04:28.4 | 05:57.9 | 07:27.4 | 08:56.9 | 11:11.1 | 11:55.8 | 18:38.5 | 37:17.0 |
| 6:10 | 00:23.0 | 00:46.0 | 01:08.9 | 01:32.0 | 01:54.9 | 02:17.9 | 03:03.9 | 03:49.9 | 04:35.9 | 06:07.9 | 07:39.8 | 09:11.8 | 11:29.7 | 12:15.7 | 19:09.6 | 38:19.1 |
| 6:20 | 00:23.6 | 00:47.2 | 01:10.8 | 01:34.5 | 01:58.0 | 02:21.7 | 03:08.9 | 03:56.1 | 04:43.4 | 06:17.8 | 07:52.3 | 09:26.7 | 11:48.4 | 12:35.6 | 19:40.6 | 39:21.3 |
| 6:30 | 00:24.2 | 00:48.5 | 01.12.7 | 01:36.9 | 02:01.1 | 02:25.4 | 03:13.9 | 04:02.3 | 04:50.8 | 06:27.7 | 08:04.7 | 09:41.6 | 12:07.0 | 12:55.5 | 20:11.7 | 40:23.4 |
| 6:40 | 00:24.8 | 00:49.7 | 01:14.5 | 01:39.4 | 02:04.3 | 02:29.1 | 03:18.8 | 04:08.6 | 04:58.3 | 06:37.7 | 08:17.1 | 09:56.5 | 12:25.7 | 13:15.4 | 20:42.8 | 41:25.6 |
| 6:50 | 00:25.5 | 00:51.0 | 01:16.4 | 01:41.9 | 02:07.4 | 02:32.9 | 03:23.8 | 04:14.8 | 05:05.7 | 06:47.6 | 08:29.5 | 10:11.4 | 12:44.3 | 13:35.3 | 21:13.8 | 42:27.7 |
| 7:00 | 00:26.1 | 00:52.2 | 01:18.3 | 01:44.4 | 02:10.5 | 02:36.6 | 03:28.8 | 04:21.0 | 05:13.2 | 06:57.6 | 08:42.0 | 10:26.4 | 13:02.9 | 13:55.1 | 21:44.9 | 43:29.8 |
| 7:10 | 00:26.7 | 00:53.4 | 01:20.1 | 01:46.9 | 02:13.6 | 02:40.3 | 03:33.8 | 04:27.2 | 05:20.6 | 07:07.5 | 08:54.4 | 10:41.3 | 13:21.6 | 14:15.0 | 22:16.0 | 44:32.0 |
| 7:20 | 00:27.3 | 00:54.7 | 01:22.0 | 01:49.4 | 02:16.7 | 02:44.0 | 03:38.7 | 04:33.4 | 05:28.1 | 07:17.5 | 09:06.8 | 10:56.2 | 13:40.2 | 14:34.9 | 22:47.1 | 45:34.1 |
| 7:30 | 00:27.9 | 00:55.9 | 01:23.9 | 01:51.8 | 02:19.8 | 02:47.8 | 03:43.7 | 04:39.6 | 05:35.5 | 07:27.4 | 09:19.2 | 11:11.1 | 13:58.9 | 14:54.8 | 23:18.1 | 46:36.2 |
| 7:40 | 00:28.6 | 00:57.2 | 01:25.7 | 01:54.3 | 02:22.9 | 02:51.5 | 03:48.7 | 04:45.8 | 05:43.0 | 07:37.3 | 09:31.7 | 11:26.0 | 14:17.5 | 15:14.7 | 23:49.2 | 47:38.4 |
| 7:50 | 00:29.2 | 00:58.4 | 01:27.6 | 01:56.8 | 02:26.5 | 02:55.2 | 03:53.6 | 04:52.1 | 05:50.5 | 07:47.3 | 09:44.1 | 11:40.9 | 14:36.2 | 15:34.6 | 24:20.3 | 48:40.5 |
| 8:00 | 00:29.8 | 00:59.7 | 01:29.5 | 01:59.3 | 02:29.1 | 02:59.0 | 03:58.6 | 04:58.3 | 05:57.9 | 07:57.2 | 09:56.5 | 11:55.8 | 14:54.8 | 15:54.5 | 24:51.3 | 49:42.7 |
| 8:10 | 00:30.4 | 01:00.9 | 01:31.3 | 02:01.8 | 02:32.2 | 03:02.7 | 04:03.6 | 05:04.5 | 06:05.4 | 08:07.2 | 10:09.0 | 12:10.8 | 15:13.4 | 16:14.3 | 25:22.4 | 50:44.8 |
| 8:20 | 00:31.0 | 01:02.1 | 01:33.2 | 02:04.3 | 02:35.3 | 03:06.4 | 04:08.6 | 05:10.7 | 06:12.8 | 08:17.1 | 10:21.4 | 12:25.7 | 15:32.1 | 16:34.2 | 25:53.5 | 51:46.9 |
| 8:30 | 00:31.7 | 01:03.4 | 01:35.0 | 02:06.8 | 02:38.5 | 03:10.1 | 04:13.5 | 05:16.9 | 06:20.3 | 08:27.1 | 10:33.8 | 12:40.6 | 15:50.7 | 16:54.1 | 26:24.5 | 52:49.1 |
| 8:40 | 00:32.3 | 01:04.6 | 01:36.9 | 02:09.2 | 02:41.5 | 03:13.9 | 04:18.5 | 05:23.1 | 06:27.7 | 08:37.0 | 10:46.2 | 12:55.5 | 16:09.4 | 17:14.0 | 26:55.6 | 53:51.2 |
| 8:50 | 00:32.9 | 01:05.9 | 01:38.8 | 02:11.7 | 02:44.6 | 03:17.6 | 04:23.5 | 05:29.3 | 06:35.2 | 08:46.9 | 10:58.7 | 13:10.4 | 16:28.0 | 17:33.9 | 27:26.7 | 54:53.4 |
| 9:00 | 00:33.5 | 01:07.1 | 01:40.6 | 02:14.2 | 02:47.7 | 03:21.3 | 04:28.4 | 05:35.5 | 06:42.7 | 08:56.9 | 11:11.1 | 13:25.3 | 16:46.6 | 17:53.8 | 27:57.7 | 55:55.5 |
| 9:10 | 00:34.2 | 01:08.4 | 01:42.5 | 02:16.7 | 02:50.9 | 03:25.1 | 04:33.4 | 05:41.8 | 06:50.1 | 09:06.8 | 11:23.5 | 13:40.2 | 17:05.3 | 18:13.6 | 28:28.8 | 56:57.6 |
| 9:20 | 00:34.8 | 01:09.6 | 01:44.4 | 02:19.2 | 02:54.0 | 03:28.8 | 04:38.4 | 05:48.0 | 06:57.6 | 09:16.8 | 11:36.0 | 13:55.1 | 17:23.9 | 18:33.5 | 28:59.9 | 57:59.8 |
| 9:30 | 00:35.4 | 01:10.8 | 01:46.2 | 02:21.7 | 02:57.1 | 03:32.5 | 04:43.4 | 05:54.2 | 07:05.0 | 09:26.7 | 11:48.4 | 14:10.1 | 17:42.6 | 18:53.4 | 29:31.0 | 59:01.9 |
| 9:40 | 00:36.0 | 01:12.1 | 01:48.1 | 02:24.2 | 03:00.2 | 03:36.2 | 04:48.3 | 06:00.4 | 07:12.5 | 09:36.6 | 12:00.8 | 14:25.0 | 18:01.2 | 19:13.3 | 30:02.0 | 00:04.1 |
| 9:50 | 00:36.6 | 01:13.3 | 01:50.0 | 02:26.6 | 03:03.3 | 03:40.0 | 04:53.3 | 06:06.6 | 07:19.9 | 09:46.6 | 12:13.2 | 14:39.9 | 18:19.9 | 19:33.2 | 30:33.1 | 01:06.2 |
| 10:00 | 00:37.3 | 01:14.6 | 01:51.8 | 02:29.1 | 03:06.4 | 03:43.7 | 04:58.3 | 06:12.8 | 07:27.4 | 09:56.5 | 12:25.7 | 14:54.8 | 18:38.5 | 19:53.1 | 31:04.2 | 02:08.3 |
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