17:40 (5:17 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

15.6

31.2

1:05.2

1:25.0

2:23.1

3:07.1

4:54.8

5:17.4

6:42.5

10:30.6

11:17.4

14:21.6

17:40

18:20

Pace/Mile

--

--

--

--

--

--

--

--

5:23.8

5:38.3

5:38.7

5:46.6

5:53

5:54

Pace/K

--

--

--

--

--

--

3:16.5

3:17.2

3:21.2

3:30.2

3:30.5

3:35.4

3:40

3:40

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

23:58

30:12

30:22

38:04

59:00

1:03:48

1:20:17

1:24:43

1:37:43

1:41:59

2:04:03

2:14:09

2:49:07

2:58:40

Pace/Mile

6:00

6:04

6:04

6:07

6:20

6:23

6:28

6:28

6:31

6:34

6:40

6:42

6:45

6:50

Pace/K

3:44

3:46

3:46

3:48

3:56

3:58

4:01

4:01

4:03

4:05

4:08

4:10

4:12

4:14

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:20 to 8:50

5:10 to 5:29

Long Runs

7:20 to 8:20

4:33 to 5:10

Easy Runs

7:20 to 7:50

4:33 to 4:52

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:28 to 6:40

4:01 to 4:08

Tempo Runs

 

6:12 to 6:28

3:51 to 4:01

Tempo Intervals

 

6:07 to 6:20

3:48 to 3:56

 

Time/Interval

 

Cruise Intervals

(mile)

6:04 to 6:12

 

(1200m)

4:32 to 4:37

 

(1000m)

3:46 to 3:51

 

(800m)

3:01 to 3:05

 

(600m)

2:16 to 2:19

 

(400m)

1:31 to 1:32

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:18.9 to 1:22.3

1:20.5 to 1:25.1

800m

2:41.0 to 2:48.4

2:48.2 to 2:56.0

1000m

3:30.2 to 3:40.0

3:35.4 to 3:43.7

1200m

4:12.5 to 4:24.0

4:18.5 to 4:31.6

1600m

5:44.6 to 5:57.9

5:51.9 to 6:04.9

2000m

7:19.9 to 7:32.6

7:27.3 to 7:36.1

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

16.3 to 17.9

17.0 to 18.7

200m

34.0 to 37.4

34.9 to 38.4

300m

51.0 to 59.0

52.3 to 59.7

400m

1:11.6 to 1:19.5

1:14.8 to 1:20.5

600m

1:52.2 to 2:00.7

1:57.9 to 2:03.4