20:00 (5:59 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

17.6

35.3

1:13.8

1:36.3

2:42.0

3:31.8

5:33.7

5:59.4

7:35.6

11:53.9

12:46.8

16:15.4

20:00

20:45

Pace/Mile

--

--

--

--

--

--

--

--

6:06.6

6:22.9

6:23.4

6:32.4

6:40

6:41

Pace/K

--

--

--

--

--

--

3:42.5

3:43.3

3:47.8

3:57.9

3:58.2

4:03.8

4:09

4:09

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

27:08

34:12

34:23

43:06

1:06:47

1:12:13

1:30:53

1:35:55

1:50:37

1:55:27

2:20:26

2:31:52

3:11:27

3:22:16

Pace/Mile

6:47

6:52

6:52

6:56

7:10

7:13

7:20

7:20

7:23

7:26

7:32

7:36

7:39

7:44

Pace/K

4:13

4:16

4:16

4:18

4:27

4:29

4:33

4:33

4:35

4:37

4:41

4:43

4:45

4:48

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:14 to 9:44

5:44 to 6:03

Long Runs

8:14 to 9:14

5:07 to 5:44

Easy Runs

8:14 to 8:44

5:07 to 5:26

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:20 to 7:32

4:33 to 4:41

Tempo Runs

 

7:01 to 7:20

4:22 to 4:33

Tempo Intervals

 

6:56 to 7:10

4:18 to 4:27

 

Time/Interval

 

Cruise Intervals

(mile)

6:52 to 7:01

 

(1200m)

5:07 to 5:14

 

(1000m)

4:16 to 4:22

 

(800m)

3:25 to 3:29

 

(600m)

2:34 to 2:37

 

(400m)

1:42 to 1:45

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:29.3 to 1:33.1

1:31.1 to 1:36.4

800m

3:02.2 to 3:10.6

3:10.4 to 3:19.2

1000m

3:57.9 to 4:09.0

4:03.8 to 4:13.2

1200m

4:45.9 to 4:58.8

4:52.6 to 5:07.4

1600m

6:30.1 to 6:45.1

6:38.4 to 6:53.1

2000m

8:18.0 to 8:32.4

8:26.4 to 8:36.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

18.5 to 20.3

19.2 to 21.2

200m

38.5 to 42.3

39.5 to 43.4

300m

57.7 to 1:06.7

59.3 to 1:07.5

400m

1:21.0 to 1:30.1

1:24.7 to 1:31.1

600m

2:07.0 to 2:16.7

2:13.5 to 2:19.7