18:00 (5:23 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

15.9

31.8

1:06.4

1:26.6

2:25.8

3:10.6

5:00.3

5:23.4

6:50.1

10:42.5

11:30.2

14:37.9

18:00

18:40

Pace/Mile

--

--

--

--

--

--

--

--

5:29.9

5:44.6

5:45.1

5:53.2

6:00

6:01

Pace/K

--

--

--

--

--

--

3:20.2

3:21.0

3:25.0

3:34.2

3:34.4

3:39.4

3:44

3:44

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

24:26

30:47

30:57

38:47

1:00:07

1:05:00

1:21:48

1:26:19

1:39:33

1:43:55

2:06:23

2:16:41

2:52:18

3:02:03

Pace/Mile

6:07

6:11

6:11

6:14

6:27

6:30

6:36

6:36

6:39

6:41

6:47

6:50

6:53

6:57

Pace/K

3:48

3:51

3:51

3:52

4:00

4:02

4:06

4:06

4:08

4:09

4:13

4:15

4:17

4:19

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:27 to 8:57

5:15 to 5:34

Long Runs

7:27 to 8:27

4:38 to 5:15

Easy Runs

7:27 to 7:57

4:38 to 4:57

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:36 to 6:47

4:06 to 4:13

Tempo Runs

 

6:19 to 6:36

3:56 to 4:06

Tempo Intervals

 

6:14 to 6:27

3:52 to 4:00

 

Time/Interval

 

Cruise Intervals

(mile)

6:11 to 6:19

 

(1200m)

4:37 to 4:43

 

(1000m)

3:51 to 3:56

 

(800m)

3:04 to 3:08

 

(600m)

2:18 to 2:21

 

(400m)

1:32 to 1:34

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:20.4 to 1:23.8

1:22.0 to 1:26.7

800m

2:44.0 to 2:51.5

2:51.3 to 2:59.3

1000m

3:34.2 to 3:44.1

3:39.4 to 3:47.9

1200m

4:17.3 to 4:28.9

4:23.3 to 4:36.7

1600m

5:51.1 to 6:04.6

5:58.6 to 6:11.8

2000m

7:28.2 to 7:41.1

7:35.8 to 7:44.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

16.6 to 18.2

17.3 to 19.1

200m

34.6 to 38.1

35.6 to 39.1

300m

52.0 to 1:00.1

53.3 to 1:00.8

400m

1:12.9 to 1:21.1

1:16.2 to 1:22.0

600m

1:54.3 to 2:03.0

2:00.1 to 2:05.7