17:50 (5:20 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

15.7

31.5

1:05.8

1:25.8

2:24.5

3:08.8

4:57.5

5:20.4

6:46.3

10:36.6

11:23.8

14:29.7

17:50

18:30

Pace/Mile

--

--

--

--

--

--

--

--

5:26.9

5:41.5

5:41.9

5:49.9

5:57

5:57

Pace/K

--

--

--

--

--

--

3:18.4

3:19.1

3:23.1

3:32.2

3:32.4

3:37.4

3:42

3:42

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

24:12

30:30

30:40

38:26

59:33

1:04:24

1:21:02

1:25:31

1:38:38

1:42:57

2:05:13

2:15:25

2:50:42

3:00:22

Pace/Mile

6:03

6:08

6:08

6:10

6:23

6:26

6:32

6:32

6:35

6:38

6:43

6:46

6:49

6:53

Pace/K

3:46

3:48

3:48

3:50

3:58

4:00

4:04

4:04

4:05

4:07

4:11

4:12

4:14

4:17

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:23 to 8:53

5:13 to 5:32

Long Runs

7:23 to 8:23

4:36 to 5:13

Easy Runs

7:23 to 7:53

4:36 to 4:55

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:32 to 6:43

4:04 to 4:11

Tempo Runs

 

6:16 to 6:32

3:53 to 4:04

Tempo Intervals

 

6:10 to 6:23

3:50 to 3:58

 

Time/Interval

 

Cruise Intervals

(mile)

6:08 to 6:16

 

(1200m)

4:34 to 4:40

 

(1000m)

3:48 to 3:53

 

(800m)

3:03 to 3:07

 

(600m)

2:17 to 2:20

 

(400m)

1:31 to 1:33

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:19.6 to 1:23.1

1:21.2 to 1:25.9

800m

2:42.5 to 2:50.0

2:49.7 to 2:57.6

1000m

3:32.2 to 3:42.0

3:37.4 to 3:45.8

1200m

4:14.9 to 4:26.4

4:20.9 to 4:34.1

1600m

5:47.9 to 6:01.2

5:55.3 to 6:08.3

2000m

7:24.1 to 7:36.9

7:31.5 to 7:40.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

16.5 to 18.1

17.2 to 18.9

200m

34.3 to 37.8

35.2 to 38.7

300m

51.5 to 59.5

52.8 to 1:00.2

400m

1:12.2 to 1:20.3

1:15.5 to 1:21.2

600m

1:53.3 to 2:01.9

1:59.0 to 2:04.6