18:40 (5:35 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

16.5

32.9

1:08.9

1:29.8

2:31.2

3:17.6

5:11.4

5:35.4

7:05.2

11:06.3

11:55.7

15:10.4

18:40

19:22

Pace/Mile

--

--

--

--

--

--

--

--

5:42.1

5:57.4

5:57.9

6:06.2

6:13

6:14

Pace/K

--

--

--

--

--

--

3:27.7

3:28.4

3:32.6

3:42.1

3:42.4

3:47.6

3:52

3:52

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

25:20

31:55

32:06

40:14

1:02:20

1:07:24

1:24:49

1:29:31

1:43:14

1:47:45

2:11:04

2:21:45

2:58:41

3:08:47

Pace/Mile

6:20

6:25

6:25

6:28

6:41

6:44

6:50

6:50

6:53

6:56

7:02

7:05

7:08

7:13

Pace/K

3:56

3:59

3:59

4:01

4:09

4:11

4:15

4:15

4:17

4:19

4:22

4:24

4:26

4:29

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:43 to 9:13

5:25 to 5:44

Long Runs

7:43 to 8:43

4:48 to 5:25

Easy Runs

7:43 to 8:13

4:48 to 5:07

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:50 to 7:02

4:15 to 4:22

Tempo Runs

 

6:33 to 6:50

4:04 to 4:15

Tempo Intervals

 

6:28 to 6:41

4:01 to 4:09

 

Time/Interval

 

Cruise Intervals

(mile)

6:25 to 6:33

 

(1200m)

4:47 to 4:53

 

(1000m)

3:59 to 4:04

 

(800m)

3:11 to 3:15

 

(600m)

2:23 to 2:27

 

(400m)

1:36 to 1:38

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:23.4 to 1:26.9

1:25.0 to 1:29.9

800m

2:50.1 to 2:57.9

2:57.7 to 3:05.9

1000m

3:42.1 to 3:52.4

3:47.6 to 3:56.3

1200m

4:26.8 to 4:38.9

4:33.1 to 4:46.9

1600m

6:04.1 to 6:18.1

6:11.9 to 6:25.6

2000m

7:44.8 to 7:58.2

7:52.6 to 8:01.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

17.2 to 18.9

18.0 to 19.8

200m

35.9 to 39.5

36.9 to 40.5

300m

53.9 to 1:02.3

55.3 to 1:03.0

400m

1:15.6 to 1:24.1

1:19.0 to 1:25.0

600m

1:58.6 to 2:07.6

2:04.6 to 2:10.4