Free calculator · The Saltmarsh Pace Scale
3200m Training Pace Calculator
Enter one recent race. Get the athlete’s 3200m race pace, every training pace as a P number, a percent of their current mile, and the split for every rep from 100m to 3000m.
Built by Coach Jason Saltmarsh · USATF Level 2 Endurance Coach · 31 state champions coached
Training zones
How a session is written
- 6 × 800m P80, 60 s jog: reps × distance, zone, recovery.
- P90–95: start at the slower end, finish no faster than the faster end.
- relaxed: shoulders, arms and face loose; it should feel repeatable.
Stop rule
End the set when a rep misses its pace by more than 2 s per 400m, or when a relaxed rep visibly tightens. Reset P100 only from a race.
Rep times
Reps up to 400m in seconds; longer reps in minutes and seconds, rounded to the nearest second.
How to use the calculator
- Enter a real race. Use the athlete’s most recent 3200m or 1600m. Any race from 800m to 3200m converts, and the readout shows their current 3200m race pace on the scale.
- Read the zones. Each zone shows its pace per 100m, per 200m and per mile, with how it should feel.
- Get the workout splits. Open Rep times for every rep from 100m to 3000m in every zone. Print or copy the pace card for the clipboard.
What the P numbers mean
P100 is the athlete’s current 1600m race pace, from a race they actually ran. Every other zone is a percent of it. P90 is 10% slower than mile pace. P110 is 10% faster. Easy running is P62 or slower.
3200m race pace sits at about P93 for almost every runner, between P90 and P95. For a 10:43 3200m runner (a 5:00 1600m), 3200m pace is 80.3 per 400m. P80, threshold, is 90.0. P85 is 86.3. P90 is 82.5. P95 is 78.8. The same scale as the 1600m calculator, so a two-miler and a miler read one language.
Sample 3200m workouts, with splits
Real sessions from a 12-week 3200m plan. Splits shown for a 10:40.0 3200m. Change the time above and they update.
- 6 × 800m P80, 60 s jogThreshold2:59
- 3 × 1600m P85, 2:00 jogSteady-hard5:44
- 4 × 1200m P90, 2:30 jogAerobic power4:07
- 3 × (1600m P90, 200m jog, 400m P100), 3:00 between setsAlternations5:2974.7
- Rolling 400s: 10 × 400m at 3200m pace, 200m jogRace rhythm80.0
- 6 × 800m P95, 2:00 jogStrength2:37
Using the paces
What race time should I enter?
The athlete’s most recent race, ideally a 3200m or 1600m from the last month or so. Use a race they actually ran, not a goal time or a workout. Any race from 800m to 3200m converts. 800m conversions are the least reliable, especially for speed-type runners.
How fast is easy pace?
P62 or slower. For a 10:43 3200m runner that is about 6:56 per mile or slower. Easy has no slow limit. Conversational is the test.
When should I update the time?
Only after a race: a time trial, a meet or a new PR. Never from a workout. Enter the new time and every pace and split updates.
Where does 3200m race pace sit on the scale?
At about P93, between P90 and P95, for almost every runner. The readout shows the exact number for the athlete you enter. That is why 3200m training centers on P85 to P95, with goal-pace rolling 400s late in the season.
How the P-Scale compares
How is the P-Scale different from Daniels or Canova?
Daniels supplies the physiology and the safety limits. Canova supplies the percent-of-race-pace ladder and how to progress it. The P-Scale puts both into one number for every pace, a percent of the athlete’s current mile, with workouts written in laps high schoolers already know.
| Daniels | Canova | P-Scale | |
|---|---|---|---|
| What 100% is | No single anchor; a recent race sets a fitness score and his tables give each zone its own pace | Race pace for the event the athlete is preparing for | Current 1600m race pace, all year, set from a race the athlete actually ran |
| How paces are named | Letters: E, M, T, I, R | Percentages of race pace | Easy, P80 to P115, and G for goal pace |
| Between threshold and mile pace | No zone between I and R | 85%, 95% and 105% are central | P85, P95 and P105 are zones of their own |
| Session limits | Capped by weekly mileage | Not published; built for elite adults | Daniels’ limits, set for each level’s peak mileage |
| Built for | All levels, organized around physiology | Elite professionals, months-long build-ups | High school runners, 12-week seasons |
Why one scale for cross country and track?
Every pace in either season is a P number off the same mile. 5K race effort lands in the high P80s, so athletes keep one set of numbers from August to June instead of learning a new scale each season.
Isn’t it just Canova with a new name?
Same math, different anchor and a different job. Canova’s 100% moves with the event being trained; the P-Scale stays on the mile and adds Daniels’ session limits and volumes sized for high schoolers. The relaxed cue and the sets with easy reps between them come from Iglói.
Why do P80 and P90 run a little slower than Daniels’ T and I for some runners?
For milers at about 5:45 and slower, P80 and P90 come out 2–3 seconds per 400m easier than Daniels’ threshold and interval paces. The scale keeps one number per zone and accepts that small, conservative difference.
Is the P-Scale backed by research?
Not as a package. No study tests the P-Scale itself, as none tests most coaching systems. Each part comes from methods with long track records: Daniels’ race-based paces and limits, Canova’s percent-of-pace progression and Iglói’s set structure.
Twelve weeks in four levels, built on these zones. Every day written out with each athlete’s split next to every rep, rolling 400s at goal pace, a 2000m readiness check, team sheets, and warm-up, core and plyometric routines.
More pace tools
- 1600m Training Pace Calculator: the same scale, built around the mile.
- 3200m race strategy: how to run the eight laps.
- 800m Training Pace Calculator: the same scale for two laps.
- Training Pace Calculator: VDOT, LT1 and LT2 from a race.
- Jack Daniels’ VDOT system: where race-based paces started.
The Saltmarsh Pace Scale (the P-Scale) sets every zone as a percent of current 1600m race pace: pace = race pace × (2 − P/100). Other race distances convert with the Daniels–Gilbert race-equivalence equations; 800m conversions are the least reliable, especially for speed-type runners.