18:20 (5:29 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

16.2

32.4

1:07.6

1:28.2

2:28.5

3:14.1

5:05.9

5:29.4

6:57.6

10:54.4

11:42.9

14:54.1

18:20

19:01

Pace/Mile

--

--

--

--

--

--

--

--

5:36.0

5:51.0

5:51.5

5:59.7

6:07

6:07

Pace/K

--

--

--

--

--

--

3:24.0

3:24.7

3:28.8

3:38.1

3:38.4

3:43.5

3:48

3:48

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

24:53

31:21

31:31

39:31

1:01:14

1:06:12

1:23:19

1:27:55

1:41:24

1:45:50

2:08:44

2:19:13

2:55:29

3:05:25

Pace/Mile

6:14

6:18

6:18

6:21

6:34

6:37

6:43

6:43

6:46

6:49

6:55

6:58

7:01

7:06

Pace/K

3:52

3:55

3:55

3:57

4:05

4:07

4:10

4:10

4:12

4:14

4:18

4:20

4:21

4:24

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:35 to 9:05

5:20 to 5:39

Long Runs

7:36 to 8:35

4:43 to 5:20

Easy Runs

7:36 to 8:06

4:43 to 5:02

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:43 to 6:55

4:10 to 4:18

Tempo Runs

 

6:26 to 6:43

4:00 to 4:10

Tempo Intervals

 

6:21 to 6:34

3:57 to 4:05

 

Time/Interval

 

Cruise Intervals

(mile)

6:18 to 6:26

 

(1200m)

4:42 to 4:48

 

(1000m)

3:55 to 4:00

 

(800m)

3:08 to 3:12

 

(600m)

2:21 to 2:24

 

(400m)

1:34 to 1:36

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:21.9 to 1:25.4

1:23.5 to 1:28.3

800m

2:47.0 to 2:54.7

2:54.5 to 3:02.6

1000m

3:38.1 to 3:48.3

3:43.5 to 3:52.1

1200m

4:22.1 to 4:33.9

4:28.2 to 4:41.8

1600m

5:57.6 to 6:11.4

6:05.2 to 6:18.7

2000m

7:36.5 to 7:49.7

7:44.2 to 7:53.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

16.9 to 18.6

17.6 to 19.4

200m

35.3 to 38.8

36.2 to 39.8

300m

52.9 to 1:01.2

54.3 to 1:01.9

400m

1:14.3 to 1:22.6

1:17.6 to 1:23.5

600m

1:56.5 to 2:05.3

2:02.4 to 2:08.1