Track Work

Track Work is a running pace calculator that includes the ability to generate splits for a long run or to generate splits for track work allowing you to complete your track work on a treadmill.
Use Track Work to calculate your pace for a given distance and time or enter the pace to see how long it will take to run a given distance. Track Work will use the most recent two entries of distance, time, pace or speed to calculate the other two. Once the four element of your run have been entered you can experiment by varying any of them to see the effect on the other parameters. When changing the workout elements, Track Work will display the other element being used for its calculation in black text while dimming the text colour for the elements to be recalculated. Track work remembers the order that you make changes to make it easy to experiment with changes to your interval.
To calculate a track workout for the treadmill start by entering the distance for each running interval along with its time. Next, add another run/walk interval and enter the time or distance for the rest between repeats. Pick a comfortable speed or pace for the rest and enter it for the rest interval. Finally, add a repeat and enter the number of repeats for this workout. Track Work will display all of the splits with the speed, and cumulative distance and time. You can now setup your treadmill to the starting speed and begin your track workout. When you reach the correct distance or time you can change the treadmill speed to the speed for the next interval. Repeat the speed changes as indicated to complete your workout. Since the treadmill takes time speed up and slow down it is probably best to use the cumulative distance to gauge your speed changes as the time may vary depending on the performance of the treadmill.
Imperial or metric dimension can be selected as the default for both the run/walk interval as well as the splits. The units can be changed when entering data. For track workouts on a treadmill, set the default split units to match the units of the treadmill.