21:00 (6:17 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

18.5

37.1

1:17.5

1:41.1

2:50.1

3:42.4

5:50.4

6:17.3

7:58.4

12:29.6

13:25.2

17:04.2

21:00

21:47

Pace/Mile

--

--

--

--

--

--

--

--

6:24.9

6:42.1

6:42.6

6:52.0

7:00

7:01

Pace/K

--

--

--

--

--

--

3:53.6

3:54.5

3:59.2

4:09.8

4:10.2

4:16.0

4:21

4:21

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

28:30

35:54

36:06

45:15

1:10:08

1:15:50

1:35:26

1:40:42

1:56:09

2:01:14

2:27:27

2:39:28

3:21:01

3:32:23

Pace/Mile

7:08

7:13

7:13

7:16

7:31

7:35

7:42

7:42

7:45

7:48

7:55

7:58

8:02

8:07

Pace/K

4:26

4:29

4:29

4:31

4:41

4:43

4:47

4:47

4:49

4:51

4:55

4:57

4:59

5:02

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:37 to 10:07

5:58 to 6:17

Long Runs

8:37 to 9:37

5:21 to 5:58

Easy Runs

8:37 to 9:07

5:21 to 5:40

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:42 to 7:55

4:47 to 4:55

Tempo Runs

 

7:22 to 7:42

4:35 to 4:47

Tempo Intervals

 

7:16 to 7:31

4:31 to 4:41

 

Time/Interval

 

Cruise Intervals

(mile)

7:13 to 7:22

 

(1200m)

5:23 to 5:30

 

(1000m)

4:29 to 4:35

 

(800m)

3:35 to 3:40

 

(600m)

2:41 to 2:45

 

(400m)

1:48 to 1:50

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:33.8 to 1:37.8

1:35.7 to 1:41.2

800m

3:11.3 to 3:20.1

3:19.9 to 3:29.2

1000m

4:09.8 to 4:21.5

4:16.0 to 4:25.9

1200m

5:00.2 to 5:13.8

5:07.2 to 5:22.8

1600m

6:49.6 to 7:05.4

6:58.3 to 7:13.8

2000m

8:42.9 to 8:58.0

8:51.7 to 9:02.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

19.4 to 21.3

20.2 to 22.2

200m

40.4 to 44.5

41.5 to 45.6

300m

1:00.6 to 1:10.1

1:02.2 to 1:10.9

400m

1:25.1 to 1:34.6

1:28.9 to 1:35.7

600m

2:13.4 to 2:23.5

2:20.2 to 2:26.7