19:20 (5:47 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

17.1

34.1

1:11.3

1:33.0

2:36.6

3:24.7

5:22.6

5:47.4

7:20.4

11:30.1

12:21.3

15:42.9

19:20

20:03

Pace/Mile

--

--

--

--

--

--

--

--

5:54.4

6:10.2

6:10.6

6:19.3

6:27

6:27

Pace/K

--

--

--

--

--

--

3:35.1

3:35.9

3:40.2

3:50.0

3:50.3

3:55.7

4:00

4:01

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

26:14

33:03

33:14

41:40

1:04:34

1:09:49

1:27:51

1:32:43

1:46:56

1:51:36

2:15:45

2:26:49

3:05:04

3:15:32

Pace/Mile

6:34

6:39

6:39

6:42

6:56

6:59

7:05

7:05

7:08

7:11

7:17

7:20

7:24

7:28

Pace/K

4:05

4:08

4:08

4:10

4:18

4:20

4:24

4:24

4:26

4:28

4:32

4:34

4:36

4:38

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

8:58 to 9:28

5:34 to 5:53

Long Runs

7:58 to 8:58

4:57 to 5:34

Easy Runs

7:58 to 8:28

4:57 to 5:16

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:05 to 7:17

4:24 to 4:32

Tempo Runs

 

6:47 to 7:05

4:13 to 4:24

Tempo Intervals

 

6:42 to 6:56

4:10 to 4:18

 

Time/Interval

 

Cruise Intervals

(mile)

6:39 to 6:47

 

(1200m)

4:57 to 5:04

 

(1000m)

4:08 to 4:13

 

(800m)

3:18 to 3:22

 

(600m)

2:29 to 2:32

 

(400m)

1:39 to 1:41

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:26.3 to 1:30.0

1:28.1 to 1:33.1

800m

2:56.2 to 3:04.2

3:04.0 to 3:12.6

1000m

3:50.0 to 4:00.7

3:55.7 to 4:04.8

1200m

4:36.4 to 4:48.9

4:42.8 to 4:57.2

1600m

6:17.1 to 6:31.6

6:25.1 to 6:39.3

2000m

8:01.4 to 8:15.3

8:09.5 to 8:19.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

17.8 to 19.6

18.6 to 20.5

200m

37.2 to 40.9

38.2 to 42.0

300m

55.8 to 1:04.5

57.3 to 1:05.3

400m

1:18.3 to 1:27.1

1:21.9 to 1:28.1

600m

2:02.8 to 2:12.1

2:09.0 to 2:15.1