500 m Interval Training: Times, Pace and Workouts
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What is 500 m interval training?
A 500 m interval workout consists of repeating 500-meter efforts at a sustained pace, separated by recovery periods. The number of repetitions, pace and recovery duration can be adjusted to the runner's level and the goal of the workout.
Repeating 500 m efforts is a useful way to train at high intensity without relying on very short efforts. It can be used when preparing for a 5K, a 10K, a half marathon or, with suitable programming, a marathon.
However, 500 m does not correspond to one single pace. The pace will vary depending on the type of workout. It is better to consider your maximal aerobic speed (MAS), target race pace and fitness level rather than looking for a universal 500 m time.
Before starting an interval workout
Interval training is demanding. If you are new to this type of workout or have a known health condition, seek advice from a healthcare professional before returning to intense exercise.
A quality workout should fit sensibly into your overall weekly training load. It is better to complete every repetition at a controlled pace than to start too fast on the first 500 m.
What time should you aim for over 500 m?
Your target time over 500 m mainly depends on the pace chosen for the workout. If your goal is to train around MAS, you can use your MAS as a starting point for calculating a target time for each repetition.
The table below gives indicative values used on Parlons-Running to plan a 500 m interval workout.
For example, at a MAS of 19 km/h, the table suggests a time of approximately 1 min 42 sec for 500 m.
These values are guidelines, not universal prescriptions. The appropriate pace also depends on the total volume, number of repetitions, recovery and training goal.
500 m target times based on MAS
| MAS (km/h) | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 |
|---|---|---|---|---|---|---|---|---|---|---|
| 500 m | 3'15" | 2'56" | 2'42" | 2'28" | 2'18" | 2'09" | 2'01" | 1'54" | 1'48" | 1'42" |
| Recovery | 2' | 1'55" | 1'50" | 1'45" | 1'40" | 1'35" | 1'30" | 1'25" | 1'20" | 1'15" |
If you do not know your MAS, you can estimate it with a suitable test, such as the half-Cooper test. You can then use the interval time calculator to work out target times for different distances.
What pace should you run for 500 m?
There is no single 500 m pace. Choose your pace according to the purpose of the workout.
For a workout designed to develop aerobic power, the pace should be fast enough to place a substantial demand on your cardiovascular system while still allowing you to repeat the efforts at a reasonably consistent quality.
Running every repetition as fast as possible is not necessarily the best way to complete an interval session. A well-calibrated workout should allow you to finish the final repetitions without a major drop in pace.
A useful guideline is to maintain a consistent pace from the first 500 m to the last.
How many 500 m repetitions should you do?
The number of repetitions depends on your fitness, experience with interval training and the purpose of the workout.
For runners new to this type of training, 5 x 500 m is a straightforward format that introduces the workout without starting with a large volume.
More experienced runners can gradually progress to 6 x 500 m, 7 x 500 m, 8 x 500 m or more, provided the increase fits their overall training plan.
Increasing the number of repetitions is only one way to progress. You can also adjust the pace, recovery or duration of other workouts during the week.
6 x 500 m
A 6 x 500 m workout adds up to 3 km of running at the target interval pace. It is a natural progression after a 5 x 500 m session.
8 x 500 m
An 8 x 500 m workout adds up to 4 km of running at the target interval pace and increases the total workload.
10 x 500 m
A 10 x 500 m workout adds up to 5 km of running at the target interval pace. This is a substantial workload and is best suited to well-trained runners, with appropriate recovery before and after the session.
How much recovery should you take between 500 m repeats?
Recovery between 500 m repetitions also depends on the goal of the workout.
In the example on this page, recovery is performed at an easy jog, and its duration is related to the time spent running. For example, the table suggests 1 min 15 sec of recovery after a 500 m repetition completed in 1 min 42 sec.
This ratio should not be treated as an absolute rule. Shorter or longer recovery changes the nature of the workout and may be appropriate depending on your objective.
For a session focused on repeating efforts, relatively short active recovery can be useful. If the priority is the quality of each repetition, a longer recovery may be preferable.
In all cases, recovery should be long enough for you to maintain a controlled pace throughout the workout.
How to complete a 500 m interval workout
A 500 m interval session should not begin with the first fast repetition. Warming up is particularly important before running at high intensity.
| Stage | Description | What to do |
|---|---|---|
| 1 | Warm-up | Run easily for about 15–25 minutes, depending on the conditions and your fitness. Gradually prepare your body for the intensity of the session. |
| 2 | Preparation | Add a few dynamic exercises and short, gradual accelerations to prepare your body for faster running. |
| 3 | 500 m repetition | Run 500 m at your planned pace. Use the target-time table as a starting point. |
| 4 | Recovery | Jog for the planned recovery duration. Avoid starting the next repetition too quickly. |
| 5 | Repeat | Alternate 500 m efforts and recovery periods until you complete the planned number of repetitions. |
| 6 | Cool-down | Finish with a few minutes of easy running to gradually return to a low level of intensity. |
The key is not to turn the first repetition into a race. If you have to slow down considerably during the final 500 m efforts, you probably started too fast or did not allow enough recovery for the workout's goal.
Example: 5 x 500 m workout
For a first session, you could try the following format:
5 x 500 m, with active recovery between repetitions.
This adds up to 2.5 km of interval running, in addition to the warm-up, recovery periods and cool-down.
The goal is not to set a personal record on the first 500 m, but to maintain a similar pace across all five repetitions.
Example: 8 x 500 m workout
The 8 x 500 m format is useful when you want to gradually increase your total workload.
The session includes 4 km of interval running. For example, you can use a pace based on your MAS and jog during the recovery periods.
As with other formats, aim to maintain a steady pace rather than running the first 500 m as fast as possible.
500 m intervals for 10K training
The 500 m is often used in training plans for runners preparing for a 10K. It allows you to perform several efforts long enough to work at high intensity while retaining recovery between repetitions.
However, it is only one training tool among many. A 10K plan should also include endurance running, workouts at race pace and sessions suited to the runner's ability.
To vary your workouts, explore our pages on short intervals, long intervals and other interval formats.
Example of an 8-week progression
Here is an example progression based on the number of repetitions. It is not a universal training plan: adjust the progression to your fitness and the rest of your training.
| Week | Workout | Total interval running | Notes |
|---|---|---|---|
| Week 1 | 5 x 500 m | 2.5 km | Get familiar with the format. |
| Week 2 | 6 x 500 m | 3 km | Gradually increase the volume. |
| Week 3 | 7 x 500 m | 3.5 km | Maintain a steady pace. |
| Week 4 | 6 x 500 m | 3 km | Recovery week. |
| Week 5 | 7 x 500 m | 3.5 km | Resume progression. |
| Week 6 | 8 x 500 m | 4 km | Increase the volume. |
| Week 7 | 9 x 500 m | 4.5 km | For runners accustomed to this format. |
| Week 8 | 7 x 500 m | 3.5 km | Recovery week. |
You do not need to follow this progression exactly. It simply illustrates the principle of gradual progression. It can also be useful to vary interval distances from one workout to another.
500 m, 300 m, 600 m or 1000 m: why vary interval distances?
You do not need to use the same repetition distance every time. Varying the format changes the duration of each effort, total volume and recovery, and therefore changes the demands of the workout.
The 500 m is one option among many. You can complement your training with 300 m, 600 m or 1000 m workouts.
To find target times for different distances and MAS values, you can also use the interval training calculator.
Frequently asked questions about 500 m interval training
What time should you aim for over 500 m?
There is no single target time for every runner. It depends on MAS, training level and the purpose of the workout. The table on this page provides indicative values to help you plan a session.
What pace should you run for 500 m intervals?
The pace depends on your goal. For a workout focused on aerobic power, it should be fast enough to challenge your cardiovascular system while allowing you to repeat the efforts at a reasonably consistent pace.
How many 500 m repetitions should you do?
A session can start with 5 x 500 m. Runners accustomed to interval training can gradually progress to 6 x 500 m, 8 x 500 m or more, depending on their fitness and training plan.
How long should you recover between 500 m repetitions?
Recovery depends on the purpose of the workout. In the example on this page, recovery is active and based on the effort time. For a 500 m repetition completed in 1 min 42 sec, the table suggests 1 min 15 sec of recovery.
Should you walk during recovery?
The workout described here uses jogging for recovery. Walking can also be appropriate depending on the runner's fitness and the purpose of the session.
Are 500 m intervals useful for 10K training?
Yes. 500 m intervals can be included in a 10K training plan, but they should be combined with other types of training, including endurance, workouts at 10K pace and recovery.
Can you do 10 x 500 m?
Yes, if you are sufficiently trained. The workout adds up to 5 km of interval running, making it substantially more demanding than a 5 x 500 m session.
Further reading
Other interval distances
To vary your training distances and stimuli, explore our interval workouts over 200 m, 300 m, 400 m, 600 m, 800 m and 1000 m.
500 m intervals can be part of a broader training plan. To complement your training, see: