19:00 (5:41 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

16.8

33.5

1:10.1

1:31.4

2:33.9

3:21.2

5:17.0

5:41.4

7:12.8

11:18.2

12:08.5

15:26.6

19:00

19:43

Pace/Mile

--

--

--

--

--

--

--

--

5:48.2

6:03.8

6:04.3

6:12.8

6:20

6:21

Pace/K

--

--

--

--

--

--

3:31.4

3:32.1

3:36.4

3:46.1

3:46.3

3:51.6

3:56

3:57

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

25:47

32:29

32:40

40:57

1:03:27

1:08:36

1:26:20

1:31:07

1:45:05

1:49:41

2:13:24

2:24:17

3:01:52

3:12:10

Pace/Mile

6:27

6:32

6:32

6:35

6:48

6:51

6:58

6:58

7:01

7:04

7:10

7:13

7:16

7:20

Pace/K

4:01

4:03

4:03

4:05

4:14

4:16

4:19

4:19

4:21

4:23

4:27

4:29

4:31

4:34

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:50 to 9:20

5:30 to 5:49

Long Runs

7:50 to 8:50

4:53 to 5:30

Easy Runs

7:50 to 8:20

4:53 to 5:12

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

6:58 to 7:10

4:19 to 4:27

Tempo Runs

 

6:40 to 6:58

4:09 to 4:19

Tempo Intervals

 

6:35 to 6:48

4:05 to 4:14

 

Time/Interval

 

Cruise Intervals

(mile)

6:32 to 6:40

 

(1200m)

4:52 to 4:58

 

(1000m)

4:03 to 4:09

 

(800m)

3:15 to 3:19

 

(600m)

2:26 to 2:29

 

(400m)

1:37 to 1:39

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:24.9 to 1:28.5

1:26.6 to 1:31.5

800m

2:53.1 to 3:01.1

3:00.8 to 3:09.3

1000m

3:46.1 to 3:56.6

3:51.6 to 4:00.5

1200m

4:31.6 to 4:43.9

4:38.0 to 4:52.1

1600m

6:10.6 to 6:24.9

6:18.5 to 6:32.4

2000m

7:53.1 to 8:06.8

8:01.1 to 8:10.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

17.5 to 19.2

18.3 to 20.1

200m

36.6 to 40.2

37.5 to 41.3

300m

54.9 to 1:03.4

56.3 to 1:04.2

400m

1:17.0 to 1:25.6

1:20.5 to 1:26.6

600m

2:00.7 to 2:09.8

2:06.8 to 2:12.7