18:10 (5:26 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

16.0

32.1

1:07.0

1:27.4

2:27.2

3:12.4

5:03.1

5:26.4

6:53.9

10:48.5

11:36.6

14:46.0

18:10

18:51

Pace/Mile

--

--

--

--

--

--

--

--

5:33.0

5:47.8

5:48.3

5:56.4

6:03

6:04

Pace/K

--

--

--

--

--

--

3:22.1

3:22.8

3:26.9

3:36.1

3:36.4

3:41.5

3:46

3:46

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

24:39

31:04

31:14

39:09

1:00:40

1:05:36

1:22:33

1:27:07

1:40:29

1:44:52

2:07:33

2:17:57

2:53:54

3:03:44

Pace/Mile

6:10

6:15

6:15

6:17

6:31

6:33

6:39

6:39

6:42

6:45

6:51

6:54

6:57

7:01

Pace/K

3:50

3:53

3:53

3:55

4:03

4:04

4:08

4:08

4:10

4:12

4:15

4:17

4:19

4:22

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:31 to 9:01

5:18 to 5:37

Long Runs

7:31 to 8:31

4:41 to 5:18

Easy Runs

7:31 to 8:01

4:41 to 5:00

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:39 to 6:51

4:08 to 4:15

Tempo Runs

 

6:23 to 6:39

3:58 to 4:08

Tempo Intervals

 

6:17 to 6:31

3:55 to 4:03

 

Time/Interval

 

Cruise Intervals

(mile)

6:15 to 6:23

 

(1200m)

4:39 to 4:45

 

(1000m)

3:53 to 3:58

 

(800m)

3:06 to 3:10

 

(600m)

2:20 to 2:23

 

(400m)

1:33 to 1:35

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:21.1 to 1:24.6

1:22.8 to 1:27.5

800m

2:45.5 to 2:53.1

2:52.9 to 3:01.0

1000m

3:36.1 to 3:46.2

3:41.5 to 3:50.0

1200m

4:19.7 to 4:31.4

4:25.8 to 4:39.2

1600m

5:54.4 to 6:08.0

6:01.9 to 6:15.2

2000m

7:32.4 to 7:45.4

7:40.0 to 7:49.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

16.8 to 18.4

17.5 to 19.2

200m

35.0 to 38.5

35.9 to 39.4

300m

52.5 to 1:00.6

53.8 to 1:01.4

400m

1:13.6 to 1:21.8

1:16.9 to 1:22.8

600m

1:55.4 to 2:04.1

2:01.3 to 2:06.9