18:30 (5:32 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

16.3

32.6

1:08.3

1:29.0

2:29.9

3:15.9

5:08.7

5:32.4

7:01.4

11:00.4

11:49.3

15:02.2

18:30

19:12

Pace/Mile

--

--

--

--

--

--

--

--

5:39.1

5:54.2

5:54.7

6:03.0

6:10

6:11

Pace/K

--

--

--

--

--

--

3:25.8

3:26.5

3:30.7

3:40.1

3:40.4

3:45.5

3:50

3:50

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

25:06

31:38

31:48

39:52

1:01:47

1:06:48

1:24:04

1:28:43

1:42:19

1:46:48

2:09:54

2:20:29

2:57:05

3:07:06

Pace/Mile

6:17

6:21

6:21

6:24

6:38

6:41

6:47

6:47

6:50

6:53

6:58

7:01

7:04

7:09

Pace/K

3:54

3:57

3:57

3:59

4:07

4:09

4:13

4:13

4:14

4:16

4:20

4:22

4:24

4:26

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:39 to 9:09

5:22 to 5:41

Long Runs

7:39 to 8:39

4:45 to 5:22

Easy Runs

7:39 to 8:09

4:45 to 5:04

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:47 to 6:58

4:13 to 4:20

Tempo Runs

 

6:30 to 6:47

4:02 to 4:13

Tempo Intervals

 

6:24 to 6:38

3:59 to 4:07

 

Time/Interval

 

Cruise Intervals

(mile)

6:21 to 6:30

 

(1200m)

4:44 to 4:51

 

(1000m)

3:57 to 4:02

 

(800m)

3:10 to 3:14

 

(600m)

2:22 to 2:25

 

(400m)

1:35 to 1:37

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:22.6 to 1:26.2

1:24.3 to 1:29.1

800m

2:48.6 to 2:56.3

2:56.1 to 3:04.3

1000m

3:40.1 to 3:50.3

3:45.5 to 3:54.2

1200m

4:24.5 to 4:36.4

4:30.7 to 4:44.4

1600m

6:00.9 to 6:14.7

6:08.5 to 6:22.1

2000m

7:40.7 to 7:54.0

7:48.4 to 7:57.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

17.1 to 18.7

17.8 to 19.6

200m

35.6 to 39.2

36.5 to 40.2

300m

53.4 to 1:01.7

54.8 to 1:02.5

400m

1:14.9 to 1:23.3

1:18.3 to 1:24.3

600m

1:57.5 to 2:06.4

2:03.5 to 2:09.2