20:30 (6:08 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

18.1

36.2

1:15.6

1:38.7

2:46.1

3:37.1

5:42.0

6:08.3

7:47.0

12:11.8

13:06.0

16:39.8

20:30

21:16

Pace/Mile

--

--

--

--

--

--

--

--

6:15.7

6:32.5

6:33.0

6:42.2

6:50

6:51

Pace/K

--

--

--

--

--

--

3:48.1

3:48.9

3:53.5

4:03.9

4:04.2

4:09.9

4:15

4:15

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

27:49

35:03

35:15

44:11

1:08:28

1:14:01

1:33:09

1:38:18

1:53:23

1:58:20

2:23:56

2:35:40

3:16:14

3:27:20

Pace/Mile

6:58

7:03

7:03

7:06

7:21

7:24

7:31

7:31

7:34

7:37

7:44

7:47

7:50

7:55

Pace/K

4:20

4:23

4:23

4:25

4:34

4:36

4:40

4:40

4:42

4:44

4:48

4:50

4:52

4:55

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:25 to 9:55

5:51 to 6:10

Long Runs

8:25 to 9:25

5:14 to 5:51

Easy Runs

8:25 to 8:55

5:14 to 5:33

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:31 to 7:44

4:40 to 4:48

Tempo Runs

 

7:12 to 7:31

4:28 to 4:40

Tempo Intervals

 

7:06 to 7:21

4:25 to 4:34

 

Time/Interval

 

Cruise Intervals

(mile)

7:03 to 7:12

 

(1200m)

5:15 to 5:22

 

(1000m)

4:23 to 4:28

 

(800m)

3:30 to 3:35

 

(600m)

2:38 to 2:41

 

(400m)

1:45 to 1:47

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:31.6 to 1:35.5

1:33.4 to 1:38.8

800m

3:06.8 to 3:15.4

3:15.1 to 3:24.2

1000m

4:03.9 to 4:15.2

4:09.9 to 4:19.5

1200m

4:53.0 to 5:06.3

4:59.9 to 5:15.1

1600m

6:39.9 to 6:55.2

6:48.4 to 7:03.4

2000m

8:30.5 to 8:45.2

8:39.1 to 8:49.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

18.9 to 20.8

19.7 to 21.7

200m

39.5 to 43.4

40.5 to 44.5

300m

59.2 to 1:08.4

1:00.7 to 1:09.2

400m

1:23.0 to 1:32.3

1:26.8 to 1:33.4

600m

2:10.2 to 2:20.1

2:16.8 to 2:23.2