20:20 (6:05 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

17.9

35.9

1:15.0

1:37.9

2:44.7

3:35.3

5:39.3

6:05.3

7:43.2

12:05.8

12:59.6

16:31.7

20:20

21:06

Pace/Mile

--

--

--

--

--

--

--

--

6:12.7

6:29.3

6:29.8

6:38.9

6:47

6:47

Pace/K

--

--

--

--

--

--

3:46.2

3:47.0

3:51.6

4:01.9

4:02.2

4:07.9

4:13

4:13

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

27:35

34:46

34:57

43:49

1:07:54

1:13:25

1:32:24

1:37:30

1:52:28

1:57:23

2:22:46

2:34:24

3:14:38

3:25:39

Pace/Mile

6:54

6:59

6:59

7:02

7:17

7:20

7:27

7:27

7:30

7:33

7:40

7:43

7:46

7:51

Pace/K

4:17

4:20

4:20

4:22

4:32

4:34

4:38

4:38

4:40

4:42

4:46

4:48

4:50

4:53

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:21 to 9:51

5:49 to 6:08

Long Runs

8:21 to 9:21

5:12 to 5:49

Easy Runs

8:21 to 8:51

5:12 to 5:31

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:27 to 7:40

4:38 to 4:46

Tempo Runs

 

7:08 to 7:27

4:26 to 4:38

Tempo Intervals

 

7:02 to 7:17

4:22 to 4:32

 

Time/Interval

 

Cruise Intervals

(mile)

6:59 to 7:08

 

(1200m)

5:13 to 5:19

 

(1000m)

4:20 to 4:26

 

(800m)

3:28 to 3:33

 

(600m)

2:36 to 2:40

 

(400m)

1:44 to 1:46

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:30.8 to 1:34.7

1:32.6 to 1:38.0

800m

3:05.3 to 3:13.8

3:13.5 to 3:22.5

1000m

4:01.9 to 4:13.2

4:07.9 to 4:17.4

1200m

4:50.7 to 5:03.8

4:57.5 to 5:12.6

1600m

6:36.6 to 6:51.9

6:45.1 to 7:00.0

2000m

8:26.3 to 8:40.9

8:34.8 to 8:45.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

18.8 to 20.6

19.6 to 21.5

200m

39.1 to 43.1

40.2 to 44.1

300m

58.7 to 1:07.9

1:00.2 to 1:08.7

400m

1:22.4 to 1:31.6

1:26.1 to 1:32.6

600m

2:09.2 to 2:18.9

2:15.7 to 2:22.0