21:10 (6:20 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

18.7

37.4

1:18.1

1:41.9

2:51.5

3:44.1

5:53.2

6:20.3

8:02.2

12:35.5

13:31.6

17:12.3

21:10

21:58

Pace/Mile

--

--

--

--

--

--

--

--

6:28.0

6:45.3

6:45.8

6:55.3

7:03

7:04

Pace/K

--

--

--

--

--

--

3:55.5

3:56.3

4:01.1

4:11.8

4:12.1

4:18.1

4:23

4:24

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

28:43

36:12

36:23

45:37

1:10:41

1:16:26

1:36:11

1:41:30

1:57:04

2:02:11

2:28:37

2:40:44

3:22:37

3:34:04

Pace/Mile

7:11

7:16

7:16

7:20

7:35

7:38

7:45

7:45

7:49

7:52

7:59

8:02

8:06

8:11

Pace/K

4:28

4:31

4:31

4:33

4:43

4:45

4:49

4:49

4:51

4:53

4:58

5:00

5:02

5:05

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:41 to 10:11

6:01 to 6:20

Long Runs

8:41 to 9:41

5:24 to 6:01

Easy Runs

8:41 to 9:11

5:24 to 5:43

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:45 to 7:59

4:49 to 4:58

Tempo Runs

 

7:26 to 7:45

4:37 to 4:49

Tempo Intervals

 

7:20 to 7:35

4:33 to 4:43

 

Time/Interval

 

Cruise Intervals

(mile)

7:16 to 7:26

 

(1200m)

5:25 to 5:32

 

(1000m)

4:31 to 4:37

 

(800m)

3:37 to 3:42

 

(600m)

2:43 to 2:46

 

(400m)

1:48 to 1:51

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:34.5 to 1:38.6

1:36.4 to 1:42.0

800m

3:12.9 to 3:21.7

3:21.5 to 3:30.8

1000m

4:11.8 to 4:23.5

4:18.1 to 4:28.0

1200m

5:02.6 to 5:16.2

5:09.7 to 5:25.4

1600m

6:52.9 to 7:08.8

7:01.7 to 7:17.2

2000m

8:47.1 to 9:02.3

8:55.9 to 9:06.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

19.5 to 21.4

20.4 to 22.4

200m

40.7 to 44.8

41.8 to 46.0

300m

1:01.1 to 1:10.6

1:02.7 to 1:11.5

400m

1:25.8 to 1:35.3

1:29.6 to 1:36.4

600m

2:14.4 to 2:24.6

2:21.3 to 2:27.9