20:10 (6:02 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

17.8

35.6

1:14.4

1:37.1

2:43.4

3:33.5

5:36.5

6:02.4

7:39.4

11:59.9

12:53.2

16:23.5

20:10

20:55

Pace/Mile

--

--

--

--

--

--

--

--

6:09.6

6:26.1

6:26.6

6:35.7

6:43

6:44

Pace/K

--

--

--

--

--

--

3:44.4

3:45.2

3:49.7

3:59.9

4:00.2

4:05.9

4:11

4:11

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

27:22

34:29

34:40

43:28

1:07:21

1:12:49

1:31:38

1:36:43

1:51:32

1:56:25

2:21:36

2:33:08

3:13:02

3:23:58

Pace/Mile

6:51

6:56

6:56

6:59

7:14

7:17

7:23

7:23

7:26

7:30

7:36

7:39

7:43

7:48

Pace/K

4:15

4:18

4:18

4:20

4:29

4:31

4:35

4:35

4:37

4:39

4:43

4:45

4:47

4:50

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:18 to 9:48

5:46 to 6:05

Long Runs

8:18 to 9:18

5:09 to 5:46

Easy Runs

8:18 to 8:48

5:09 to 5:28

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:23 to 7:36

4:35 to 4:43

Tempo Runs

 

7:05 to 7:23

4:24 to 4:35

Tempo Intervals

 

6:59 to 7:14

4:20 to 4:29

 

Time/Interval

 

Cruise Intervals

(mile)

6:56 to 7:05

 

(1200m)

5:10 to 5:17

 

(1000m)

4:18 to 4:24

 

(800m)

3:27 to 3:31

 

(600m)

2:35 to 2:38

 

(400m)

1:43 to 1:46

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:30.1 to 1:33.9

1:31.9 to 1:37.2

800m

3:03.7 to 3:12.2

3:11.9 to 3:20.9

1000m

3:59.9 to 4:11.1

4:05.9 to 4:15.3

1200m

4:48.3 to 5:01.3

4:55.0 to 5:10.0

1600m

6:33.4 to 6:48.5

6:41.7 to 6:56.5

2000m

8:22.2 to 8:36.7

8:30.6 to 8:40.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

18.6 to 20.4

19.4 to 21.3

200m

38.8 to 42.7

39.8 to 43.8

300m

58.2 to 1:07.3

59.8 to 1:08.1

400m

1:21.7 to 1:30.8

1:25.4 to 1:31.9

600m

2:08.1 to 2:17.8

2:14.6 to 2:20.9