17:30 (5:14 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

15.4

30.9

1:04.6

1:24.2

2:21.8

3:05.3

4:52.0

5:14.4

6:38.7

10:24.7

11:11.0

14:13.5

17:30

18:09

Pace/Mile

--

--

--

--

--

--

--

--

5:20.8

5:35.1

5:35.5

5:43.4

5:50

5:51

Pace/K

--

--

--

--

--

--

3:14.7

3:15.4

3:19.3

3:28.2

3:28.5

3:33.4

3:37

3:38

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

23:45

29:55

30:05

37:43

58:27

1:03:12

1:19:31

1:23:55

1:36:47

1:41:01

2:02:52

2:12:53

2:47:31

2:56:59

Pace/Mile

5:57

6:01

6:01

6:04

6:16

6:19

6:25

6:25

6:27

6:30

6:36

6:39

6:41

6:46

Pace/K

3:42

3:44

3:44

3:46

3:54

3:56

3:59

3:59

4:01

4:02

4:06

4:08

4:09

4:12

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:16 to 8:46

5:08 to 5:27

Long Runs

7:16 to 8:16

4:31 to 5:08

Easy Runs

7:16 to 7:46

4:31 to 4:50

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:25 to 6:36

3:59 to 4:06

Tempo Runs

 

6:09 to 6:25

3:49 to 3:59

Tempo Intervals

 

6:04 to 6:16

3:46 to 3:54

 

Time/Interval

 

Cruise Intervals

(mile)

6:01 to 6:09

 

(1200m)

4:29 to 4:35

 

(1000m)

3:44 to 3:49

 

(800m)

2:59 to 3:03

 

(600m)

2:15 to 2:17

 

(400m)

1:30 to 1:32

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:18.2 to 1:21.5

1:19.7 to 1:24.3

800m

2:39.4 to 2:46.8

2:46.6 to 2:54.3

1000m

3:28.2 to 3:37.9

3:33.4 to 3:41.6

1200m

4:10.2 to 4:21.5

4:16.0 to 4:29.0

1600m

5:41.4 to 5:54.5

5:48.6 to 6:01.5

2000m

7:15.8 to 7:28.3

7:23.1 to 7:31.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

16.1 to 17.7

16.8 to 18.5

200m

33.7 to 37.1

34.6 to 38.0

300m

50.5 to 58.4

51.9 to 59.1

400m

1:10.9 to 1:18.8

1:14.1 to 1:19.7

600m

1:51.2 to 1:59.6

1:56.8 to 2:02.3