17:20 (5:11 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

15.3

30.6

1:04.0

1:23.4

2:20.4

3:03.5

4:49.2

5:11.4

6:34.9

10:18.7

11:04.6

14:05.3

17:20

17:59

Pace/Mile

--

--

--

--

--

--

--

--

5:17.7

5:31.9

5:32.3

5:40.1

5:47

5:47

Pace/K

--

--

--

--

--

--

3:12.8

3:13.5

3:17.4

3:26.2

3:26.5

3:31.3

3:35

3:36

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

23:31

29:38

29:48

37:21

57:53

1:02:35

1:18:46

1:23:07

1:35:52

1:40:04

2:01:42

2:11:37

2:45:55

2:55:18

Pace/Mile

5:53

5:57

5:57

6:00

6:13

6:15

6:21

6:21

6:24

6:27

6:32

6:35

6:38

6:42

Pace/K

3:39

3:42

3:42

3:44

3:52

3:53

3:57

3:57

3:58

4:00

4:04

4:05

4:07

4:10

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:12 to 8:42

5:06 to 5:25

Long Runs

7:12 to 8:12

4:29 to 5:06

Easy Runs

7:12 to 7:42

4:29 to 4:48

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:21 to 6:32

3:57 to 4:04

Tempo Runs

 

6:05 to 6:21

3:47 to 3:57

Tempo Intervals

 

6:00 to 6:13

3:44 to 3:52

 

Time/Interval

 

Cruise Intervals

(mile)

5:57 to 6:05

 

(1200m)

4:26 to 4:32

 

(1000m)

3:42 to 3:47

 

(800m)

2:58 to 3:01

 

(600m)

2:13 to 2:16

 

(400m)

1:29 to 1:31

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:17.4 to 1:20.7

1:19.0 to 1:23.5

800m

2:37.9 to 2:45.2

2:45.0 to 2:52.6

1000m

3:26.2 to 3:35.8

3:31.3 to 3:39.4

1200m

4:07.8 to 4:19.0

4:13.6 to 4:26.4

1600m

5:38.1 to 5:51.1

5:45.3 to 5:58.0

2000m

7:11.6 to 7:24.1

7:18.9 to 7:27.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

16.0 to 17.6

16.7 to 18.4

200m

33.4 to 36.7

34.2 to 37.6

300m

50.0 to 57.8

51.4 to 58.5

400m

1:10.2 to 1:18.0

1:13.4 to 1:19.0

600m

1:50.1 to 1:58.4

1:55.7 to 2:01.1