HOW DO I LEARN PACE JUDGEMENT?
Table of Contents
A ROOP COACH EDUCATION DOCUMENT (1)
HOW DO I LEARN PACE JUDGEMENT?
- Measure out a 100m distance, just like the black arrow line.
- How do I do this? Have Stax measure 100m with his bike.
- Is there another way? Yes. Next time you are at a track, walk 100m the way you normally walk, counting your steps. Then when you want to know 100m, walk the same way, counting the same number of steps. This is ok for now.
- How do I measure 200m or 400m, or 800m? Just walk the number of 100m steps twice (200m), four times (400m), or eight times (800m)
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WHAT DO I DO NOW?
- Run the 100m and record your time—for example 30 seconds.
- Now MULTIPLY 30 by 10—example: 300 seconds.
- What do I do next? Divide 300 by 60. The answer is 5. That means you were running at a speed equal to 5 minutes per kilometre.
WHAT IF MY TIME WAS 24 SECONDS?
- MULTIPLY 24 by 10. That is 240 seconds.
- Divide 240 by 60. The answer is 4. That means you were running at a speed equal to 4 minutes per kilometre.
WHAT IF MY TIME WAS 27 SECONDS?
- MULTIPLY 27 by 10. That is 270 seconds.
- Divide 270 by 60. The answer is 4.5. That means you were running at a speed equal to 4.5 minutes per kilometre.
- This means you were running at 4 minutes 30 seconds per kilometre because 0.5 of a minute is half a minute, and half a minute is 30 seconds. So we can write this as a 4:30/km pace.
On the next page, we will look at a chart that will tell you about paces.
PACE CHART BASED ON A 100m TIME
Coaches can use this chart to calculate their kilometre pace and the kilometre pace of their athletes.
PACE CHART
| 100m TIME | KILOMETER PACE | 100m TIME | KILOMETER PACE |
| 12 seconds | 2:00 per km | 15 seconds | 2:30 per km |
| 18 seconds | 3:00 per km | 21 seconds | 3:30 per km |
| 24 seconds | 4:00 per km | 27 seconds | 4:30 per km |
| 30 seconds | 5:00 per km | 33 seconds | 5:30 per km |
| 36 seconds | 6:00 per km | 39 seconds | 6:30 per km |
| 42 seconds | 7:00 per km | 45 seconds | 7:30 per km |
| 48 seconds | 8:00 per km | 51 seconds | 8:30 per km |
| 54 seconds | 9:00 per km | 57 seconds | 9:30 per km |
| 60 seconds | 10:00 per km | 63 seconds | 10:30 per km |
The next thing you need to understand is how to convert seconds to decimals. We have already seen that 4.5 minutes is the same as 4 minutes 30 seconds, which we can write as 4:30, BUT what is 4.1 per km? Or 5.7 per km? Or 6.9 per km Or 7.3 per km?
If you divide 60 seconds by 10, the answer is 6 seconds. This means 6 seconds can also be called 0.1 seconds.
CONVERTING SECONDS TO DECIMALS
| 6 seconds (6”) | 0.1 | 36 seconds (36”) | 0.6 |
| 12 seconds (12”) | 0.2 | 42 seconds (42”) | 0.7 |
| 18 seconds (18”) | 0.3 | 48 seconds (48”) | 0.8 |
| 24 seconds (24”) | 0.4 | 54 seconds (54”) | 0.9 |
| 30 seconds (30”) | 0.5 | 60 seconds (60”) | 1.0 |
So the answers are: 4.1 is 4:06, 5.7 is 5:42, 6.9 is 6:54, 7.3 is 7:18
At this time, we will not worry about any other times like 25 seconds or 34 seconds.
| 25 seconds (25”) | X: XX per km? |
| 38 seconds (38”) | X: XX per km? |
| 17 seconds (17”) | X: XX per km? |
*Later, you will be expected to complete a box like the next.
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