19:10 (5:44 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

16.9

33.8

1:10.7

1:32.2

2:35.3

3:22.9

5:19.8

5:44.4

7:16.6

11:24.2

12:14.9

15:34.8

19:10

19:53

Pace/Mile

--

--

--

--

--

--

--

--

5:51.3

6:07.0

6:07.4

6:16.1

6:23

6:24

Pace/K

--

--

--

--

--

--

3:33.2

3:34.0

3:38.3

3:48.0

3:48.3

3:53.7

3:58

3:59

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

26:00

32:46

32:57

41:18

1:04:01

1:09:13

1:27:06

1:31:55

1:46:00

1:50:39

2:14:35

2:25:33

3:03:28

3:13:51

Pace/Mile

6:31

6:35

6:35

6:38

6:52

6:55

7:01

7:01

7:04

7:07

7:14

7:17

7:20

7:24

Pace/K

4:03

4:06

4:06

4:07

4:16

4:18

4:22

4:22

4:24

4:26

4:29

4:31

4:33

4:36

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:54 to 9:24

5:32 to 5:51

Long Runs

7:54 to 8:54

4:55 to 5:32

Easy Runs

7:54 to 8:24

4:55 to 5:14

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:01 to 7:14

4:22 to 4:29

Tempo Runs

 

6:44 to 7:01

4:11 to 4:22

Tempo Intervals

 

6:38 to 6:52

4:07 to 4:16

 

Time/Interval

 

Cruise Intervals

(mile)

6:35 to 6:44

 

(1200m)

4:55 to 5:01

 

(1000m)

4:06 to 4:11

 

(800m)

3:16 to 3:21

 

(600m)

2:27 to 2:31

 

(400m)

1:38 to 1:40

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:25.6 to 1:29.3

1:27.3 to 1:32.3

800m

2:54.6 to 3:02.7

3:02.4 to 3:10.9

1000m

3:48.0 to 3:58.6

3:53.7 to 4:02.7

1200m

4:34.0 to 4:46.4

4:40.4 to 4:54.6

1600m

6:13.9 to 6:28.2

6:21.8 to 6:35.9

2000m

7:57.3 to 8:11.0

8:05.3 to 8:14.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

17.7 to 19.4

18.4 to 20.3

200m

36.9 to 40.6

37.9 to 41.6

300m

55.3 to 1:04.0

56.8 to 1:04.7

400m

1:17.6 to 1:26.3

1:21.2 to 1:27.3

600m

2:01.7 to 2:11.0

2:07.9 to 2:13.9