19:50 (5:56 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

17.5

35

1:13.2

1:35.5

2:40.7

3:30

5:30.9

5:56.4

7:31.8

11:48.0

12:40.5

16:07.3

19:50

20:35

Pace/Mile

--

--

--

--

--

--

--

--

6:03.5

6:19.7

6:20.2

6:29.1

6:37

6:37

Pace/K

--

--

--

--

--

--

3:40.6

3:41.4

3:45.9

3:56.0

3:56.3

4:01.8

4:06

4:07

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

26:55

33:55

34:06

42:45

1:06:14

1:11:37

1:30:08

1:35:07

1:49:42

1:54:30

2:19:15

2:30:36

3:09:51

3:20:35

Pace/Mile

6:44

6:49

6:49

6:52

7:06

7:10

7:16

7:16

7:19

7:22

7:29

7:32

7:35

7:40

Pace/K

4:11

4:14

4:14

4:16

4:25

4:27

4:31

4:31

4:33

4:35

4:39

4:41

4:43

4:46

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:10 to 9:40

5:42 to 6:01

Long Runs

8:10 to 9:10

5:05 to 5:42

Easy Runs

8:10 to 8:40

5:05 to 5:24

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:16 to 7:29

4:31 to 4:39

Tempo Runs

 

6:58 to 7:16

4:20 to 4:31

Tempo Intervals

 

6:52 to 7:06

4:16 to 4:25

 

Time/Interval

 

Cruise Intervals

(mile)

6:49 to 6:58

 

(1200m)

5:05 to 5:12

 

(1000m)

4:14 to 4:20

 

(800m)

3:23 to 3:28

 

(600m)

2:32 to 2:36

 

(400m)

1:42 to 1:44

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:28.6 to 1:32.4

1:30.4 to 1:35.6

800m

3:00.7 to 3:09.0

3:08.8 to 3:17.6

1000m

3:56.0 to 4:06.9

4:01.8 to 4:11.1

1200m

4:43.5 to 4:56.3

4:50.2 to 5:04.9

1600m

6:26.9 to 6:41.7

6:35.1 to 6:49.7

2000m

8:13.9 to 8:28.1

8:22.2 to 8:32.1

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

18.3 to 20.1

19.1 to 21.0

200m

38.2 to 42.0

39.2 to 43.1

300m

57.3 to 1:06.2

58.8 to 1:07.0

400m

1:20.3 to 1:29.3

1:24.0 to 1:30.4

600m

2:06.0 to 2:15.5

2:12.4 to 2:18.6