19:30 (5:50 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

17.2

34.4

1:12.0

1:33.9

2:38.0

3:26.5

5:25.3

5:50.4

7:24.2

11:36.1

12:27.7

15:51.0

19:30

20:14

Pace/Mile

--

--

--

--

--

--

--

--

5:57.4

6:13.4

6:13.8

6:22.6

6:30

6:31

Pace/K

--

--

--

--

--

--

3:36.9

3:37.7

3:42.1

3:52.0

3:52.3

3:57.7

4:02

4:03

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

26:28

33:21

33:32

42:01

1:05:07

1:10:25

1:28:37

1:33:31

1:47:51

1:52:34

2:16:55

2:28:04

3:06:39

3:17:13

Pace/Mile

6:37

6:42

6:42

6:45

6:59

7:02

7:09

7:09

7:12

7:15

7:21

7:24

7:27

7:32

Pace/K

4:07

4:10

4:10

4:12

4:20

4:22

4:26

4:26

4:28

4:30

4:34

4:36

4:38

4:41

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:02 to 9:32

5:37 to 5:56

Long Runs

8:02 to 9:02

5:00 to 5:37

Easy Runs

8:02 to 8:32

5:00 to 5:19

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:09 to 7:21

4:26 to 4:34

Tempo Runs

 

6:51 to 7:09

4:15 to 4:26

Tempo Intervals

 

6:45 to 6:59

4:12 to 4:20

 

Time/Interval

 

Cruise Intervals

(mile)

6:42 to 6:51

 

(1200m)

5:00 to 5:06

 

(1000m)

4:10 to 4:15

 

(800m)

3:20 to 3:24

 

(600m)

2:30 to 2:33

 

(400m)

1:40 to 1:42

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:27.1 to 1:30.8

1:28.8 to 1:33.9

800m

2:57.7 to 3:05.8

3:05.6 to 3:14.2

1000m

3:52.0 to 4:02.8

3:57.7 to 4:06.9

1200m

4:38.8 to 4:51.3

4:45.3 to 4:59.7

1600m

6:20.4 to 6:35.0

6:28.5 to 6:42.8

2000m

8:05.6 to 8:19.6

8:13.7 to 8:23.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

18.0 to 19.7

18.8 to 20.6

200m

37.5 to 41.3

38.5 to 42.3

300m

56.3 to 1:05.1

57.8 to 1:05.9

400m

1:19.0 to 1:27.8

1:22.6 to 1:28.8

600m

2:03.9 to 2:13.3

2:10.2 to 2:16.2