20:50 (6:14 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

18.4

36.8

1:16.9

1:40.3

2:48.8

3:40.6

5:47.6

6:14.3

7:54.6

12:23.6

13:18.8

16:56.0

20:50

21:37

Pace/Mile

--

--

--

--

--

--

--

--

6:21.9

6:38.9

6:39.4

6:48.8

6:57

6:57

Pace/K

--

--

--

--

--

--

3:51.8

3:52.6

3:57.3

4:07.9

4:08.2

4:14.0

4:19

4:19

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

28:16

35:37

35:49

44:54

1:09:34

1:15:14

1:34:40

1:39:54

1:55:13

2:00:16

2:26:17

2:38:12

3:19:25

3:30:42

Pace/Mile

7:04

7:09

7:09

7:13

7:28

7:31

7:38

7:38

7:41

7:45

7:51

7:55

7:58

8:03

Pace/K

4:24

4:27

4:27

4:29

4:38

4:40

4:45

4:45

4:47

4:49

4:53

4:55

4:57

5:00

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:33 to 10:03

5:56 to 6:15

Long Runs

8:33 to 9:33

5:19 to 5:56

Easy Runs

8:33 to 9:03

5:19 to 5:38

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:38 to 7:51

4:45 to 4:53

Tempo Runs

 

7:19 to 7:38

4:33 to 4:45

Tempo Intervals

 

7:13 to 7:28

4:29 to 4:38

 

Time/Interval

 

Cruise Intervals

(mile)

7:09 to 7:19

 

(1200m)

5:20 to 5:27

 

(1000m)

4:27 to 4:33

 

(800m)

3:33 to 3:38

 

(600m)

2:40 to 2:44

 

(400m)

1:47 to 1:49

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:33.0 to 1:37.0

1:34.9 to 1:40.4

800m

3:09.8 to 3:18.5

3:18.3 to 3:27.5

1000m

4:07.9 to 4:19.4

4:14.0 to 4:23.8

1200m

4:57.8 to 5:11.3

5:04.8 to 5:20.2

1600m

6:46.4 to 7:02.0

6:55.0 to 7:10.3

2000m

8:38.8 to 8:53.7

8:47.5 to 8:57.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

19.2 to 21.1

20.1 to 22.1

200m

40.1 to 44.1

41.2 to 45.2

300m

1:00.2 to 1:09.5

1:01.7 to 1:10.4

400m

1:24.4 to 1:33.8

1:28.2 to 1:34.9

600m

2:12.3 to 2:22.4

2:19.1 to 2:25.5