18:50 (5:38 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

16.6

33.2

1:09.5

1:30.6

2:32.6

3:19.4

5:14.2

5:38.4

7:09.0

11:12.3

12:02.1

15:18.5

18:50

19:32

Pace/Mile

--

--

--

--

--

--

--

--

5:45.2

6:00.6

6:01.1

6:09.5

6:17

6:17

Pace/K

--

--

--

--

--

--

3:29.5

3:30.3

3:34.5

3:44.1

3:44.3

3:49.6

3:54

3:54

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

25:33

32:12

32:23

40:35

1:02:54

1:08:00

1:25:35

1:30:19

1:44:10

1:48:43

2:12:14

2:23:01

3:00:17

3:10:28

Pace/Mile

6:24

6:28

6:28

6:31

6:45

6:48

6:54

6:54

6:57

7:00

7:06

7:09

7:12

7:17

Pace/K

3:58

4:01

4:01

4:03

4:12

4:13

4:17

4:17

4:19

4:21

4:25

4:27

4:28

4:31

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:47 to 9:17

5:27 to 5:46

Long Runs

7:47 to 8:47

4:50 to 5:27

Easy Runs

7:47 to 8:17

4:50 to 5:09

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:54 to 7:06

4:17 to 4:25

Tempo Runs

 

6:37 to 6:54

4:07 to 4:17

Tempo Intervals

 

6:31 to 6:45

4:03 to 4:12

 

Time/Interval

 

Cruise Intervals

(mile)

6:28 to 6:37

 

(1200m)

4:49 to 4:56

 

(1000m)

4:01 to 4:07

 

(800m)

3:13 to 3:17

 

(600m)

2:25 to 2:28

 

(400m)

1:36 to 1:39

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:24.1 to 1:27.7

1:25.8 to 1:30.7

800m

2:51.6 to 2:59.5

2:59.3 to 3:07.6

1000m

3:44.1 to 3:54.5

3:49.6 to 3:58.4

1200m

4:29.2 to 4:41.4

4:35.5 to 4:49.5

1600m

6:07.4 to 6:21.5

6:15.2 to 6:29.0

2000m

7:49.0 to 8:02.5

7:56.9 to 8:06.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

17.4 to 19.1

18.1 to 19.9

200m

36.3 to 39.9

37.2 to 40.9

300m

54.4 to 1:02.9

55.8 to 1:03.6

400m

1:16.3 to 1:24.8

1:19.8 to 1:25.8

600m

1:59.6 to 2:08.7

2:05.7 to 2:11.6