20:40 (6:11 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

18.2

36.5

1:16.3

1:39.5

2:47.4

3:38.8

5:44.8

6:11.3

7:50.8

12:17.7

13:12.4

16:47.9

20:40

21:26

Pace/Mile

--

--

--

--

--

--

--

--

6:18.8

6:35.7

6:36.2

6:45.5

6:53

6:54

Pace/K

--

--

--

--

--

--

3:49.9

3:50.7

3:55.4

4:05.9

4:06.2

4:12.0

4:17

4:17

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

28:03

35:20

35:32

44:32

1:09:01

1:14:38

1:33:55

1:39:06

1:54:18

1:59:18

2:25:07

2:36:56

3:17:50

3:29:01

Pace/Mile

7:01

7:06

7:06

7:09

7:24

7:28

7:34

7:34

7:38

7:41

7:47

7:51

7:54

7:59

Pace/K

4:22

4:25

4:25

4:27

4:36

4:38

4:42

4:42

4:44

4:46

4:50

4:53

4:55

4:58

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:29 to 9:59

5:54 to 6:13

Long Runs

8:29 to 9:29

5:17 to 5:54

Easy Runs

8:29 to 8:59

5:17 to 5:36

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:34 to 7:47

4:42 to 4:50

Tempo Runs

 

7:15 to 7:34

4:30 to 4:42

Tempo Intervals

 

7:09 to 7:24

4:27 to 4:36

 

Time/Interval

 

Cruise Intervals

(mile)

7:06 to 7:15

 

(1200m)

5:18 to 5:25

 

(1000m)

4:25 to 4:30

 

(800m)

3:32 to 3:36

 

(600m)

2:39 to 2:42

 

(400m)

1:46 to 1:48

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:32.3 to 1:36.3

1:34.1 to 1:39.6

800m

3:08.3 to 3:17.0

3:16.7 to 3:25.9

1000m

4:05.9 to 4:17.3

4:12.0 to 4:21.6

1200m

4:55.4 to 5:08.8

5:02.4 to 5:17.7

1600m

6:43.1 to 6:58.6

6:51.7 to 7:06.9

2000m

8:34.6 to 8:49.5

8:43.3 to 8:53.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

19.1 to 20.9

19.9 to 21.9

200m

39.8 to 43.8

40.8 to 44.9

300m

59.7 to 1:09.0

1:01.2 to 1:09.8

400m

1:23.7 to 1:33.1

1:27.5 to 1:34.1

600m

2:11.3 to 2:21.2

2:17.9 to 2:24.4