17:10 (5:08 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

15.1

30.3

1:03.3

1:22.6

2:19.1

3:01.8

4:46.4

5:08.4

6:31.1

10:12.8

10:58.2

13:57.2

17:10

17:49

Pace/Mile

--

--

--

--

--

--

--

--

5:14.6

5:28.7

5:29.1

5:36.8

5:43

5:44

Pace/K

--

--

--

--

--

--

3:11.0

3:11.7

3:15.5

3:24.2

3:24.5

3:29.3

3:33

3:34

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

23:18

29:21

29:31

37:00

57:20

1:01:59

1:18:00

1:22:19

1:34:57

1:39:06

2:00:32

2:10:21

2:44:19

2:53:37

Pace/Mile

5:50

5:54

5:54

5:57

6:09

6:12

6:17

6:17

6:20

6:23

6:28

6:31

6:34

6:38

Pace/K

3:37

3:40

3:40

3:42

3:49

3:51

3:54

3:54

3:56

3:58

4:01

4:03

4:05

4:07

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:08 to 8:38

5:03 to 5:22

Long Runs

7:08 to 8:08

4:26 to 5:03

Easy Runs

7:08 to 7:38

4:26 to 4:45

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:17 to 6:28

3:54 to 4:01

Tempo Runs

 

6:02 to 6:17

3:45 to 3:54

Tempo Intervals

 

5:57 to 6:09

3:42 to 3:49

 

Time/Interval

 

Cruise Intervals

(mile)

5:54 to 6:02

 

(1200m)

4:24 to 4:30

 

(1000m)

3:40 to 3:45

 

(800m)

2:56 to 3:00

 

(600m)

2:12 to 2:15

 

(400m)

1:28 to 1:30

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:16.7 to 1:20.0

1:18.2 to 1:22.7

800m

2:36.4 to 2:43.6

2:43.4 to 2:51.0

1000m

3:24.2 to 3:33.7

3:29.3 to 3:37.3

1200m

4:05.4 to 4:16.5

4:11.1 to 4:23.9

1600m

5:34.9 to 5:47.7

5:42.0 to 5:54.6

2000m

7:07.5 to 7:19.8

7:14.7 to 7:23.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

15.8 to 17.4

16.5 to 18.2

200m

33.0 to 36.3

33.9 to 37.3

300m

49.6 to 57.3

50.9 to 58.0

400m

1:09.5 to 1:17.3

1:12.7 to 1:18.2

600m

1:49.0 to 1:57.3

1:54.6 to 1:59.9