Pace guide for Lane 3

One of the unusual features of the track at the CIT grounds is of course the fact that lanes 1 and 2 are closed when training. The surface in those lanes is kept free from wear and tear so that they are at their best for competitions and races.

CIT_Track_Part

As a result, most people train in lane 3 but of course this does mean that a lap is slightly longer.

For example, these are typical distances used…
One lap which is 400m in lane 1 is actually 414.7 metres in lane 3.
Two laps which is 800m in lane 1 is actually 829.4 metres in lane 3.
Two and a half laps which is 1 km in lane 1 is actually 1036.8 metres in lane 3.
The mile is 1609 metres which is 4 laps plus 9 metres in lane 1. Four laps in lane 3 equals 1658.8 metres.

The charts shown below should help you determine what your actual pace really is when you run various laps.

For example, if you run two laps in lane 3 in exactly three minutes then you are running at 5:50 per mile pace…

CIT_Lane3_Pace_Sub6
One lap in lane 3 in 1:40 is 6:30 min/mile pace…

CIT_Lane3_Pace_Sub7
Two and a half laps in 5 minutes is at 7:45 pace…

CIT_Lane3_Pace_Sub8
If you are doing mile intervals then just do 4 laps. It’s slightly longer than an exact mile but the main thing is the pace. Four laps in lane 3 in 8:30 is at 8:15 per mile pace….

CIT_Lane3_Pace_Sub9

You can also opt for three laps. Just use the pace per mile value to determine what your time should be…

CIT_Lane3_Pace_Sub10

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