Two-Mile Time Trial Tactics

Compiled by Mark Lorenzoni 

Two Mile
Goal/Pace

First 100M
(seconds)

First
200M

First
400M

Last 7
400s

Ten
Miler
Pace

Half-
Marathon
Potential
Range
Hour:Min

Marathon
Potential
Range
Hour:Min
20:00
(10/mi)		 40-41 1:17-1:19 2:33-2:35 2:28-2:30 ~10:45/mi 2:25-2:28 5:15- 5:25
19:30
(9:45/mi)		 39-40 1:16-1:17 2:28-2:30 2:24-2:26 ~10:30/mi 2:22-2:25 5:05-5:12
19:00
(9:30/mi)		 37-39 1:13-1:14 2:25-2:27 2:19-2:22 ~10:15/mi 2:19-2:22 4:55-5:08
18:30
(9:15/mi)		 36-37 1:12-1:13 2:21-2:23 2:19-2:22 ~10:00/mi 2:16-2:20 4:42-4:52
18:00
(9:00/mi)		 35-36 1:09-1:12 2:17-2:19 2:12-2:15 ~9:45/mi 2:12-2:15 4:35-4:42
17:30
(8:45/mi)		 34-35 1:08-1:10 2:13-2:15 2:08-2:11 ~9:30/mi 2:08-2:11 4:25-4:34
17:00
(8:30/mi)		 33-34 1:05-1:08 2:09-2:11 2:05-2:07 ~9:15/mi 2:04-2:07 4:16-4:24
16:30
(8:15/mi)		 32-33 1:04-1:06 2:06-2:08 2:00-2:04 ~9:00/mi 2:01-2:04 4:10-4:22
16:00
(8:00/mi)		 31-32 1:02-1:03 2:02-2:04 1:57-2:00 ~8:45/mi 1:57-2:00 4:03-4:12
15:30
(7:45/mi)		 30-32 1:01-1:02 1:58-2:00 1:52-1:56 ~8:30/mi 1:53-1:58 3:55-4:06
15:00
(7:30/mi)		 29-30 57-58 1:54-1:56 1:49-1:52 ~8:15/mi 1:49-1:54 3:48-3:57
14:30
(7:15/mi)		 28-29 56-57 1:51-1:53 1:46-1:49 ~8:00/mi 1:46-1:50 3:42-3:51
14:00
(7:00/mi)		 27-28 54-55 1:47-1:49 1:42-1:45 ~7:45/mi 1:42-1:45 3:36-3:44
13:30
(6:45/mi)		 26-27 52-54 1:43-1:45 1:38-1:41 ~7:30/mi 1:39-1:42 3:26-3:34
13:00
(6:30/mi)		 25-26 50-52 1:40-1:41 1:35-1:38 ~7:15/mi 1:35-1:38 3:18-3:24
12:30
(6:15/mi)		 24-26 49-50 1:36-1:38 1:30-1:34 ~7:00/mi 1:31-1:35 3:12-3:19
12:00
(6:00/mi)		 23-24 47-49 1:32-1:34 1:27-1:30 ~6:45/mi 1:28-1:30 3:05-3:11
11:30
(5:45/mi)		 22-23 44-46 1:28-1:30 1:23-1:26 ~6:30/mi 1:24-1:27 2:57-3:04
11:00
(5:30/mi)		 21-22 43-44 1:25-1:27 1:20-1:23 ~6:15/mi 1:21-1:24 2:49-2:45


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