21:20 (6:23 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

18.8

37.6

1:18.7

1:42.7

2:52.8

3:45.9

5:55.9

6:23.3

8:06.0

12:41.5

13:38.0

17:20.4

21:20

22:08

Pace/Mile

--

--

--

--

--

--

--

--

6:31.0

6:48.5

6:49.0

6:58.6

7:07

7:07

Pace/K

--

--

--

--

--

--

3:57.3

3:58.2

4:03.0

4:13.8

4:14.1

4:20.1

4:25

4:26

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

28:57

36:29

36:41

45:59

1:11:15

1:17:02

1:36:56

1:42:18

1:57:59

2:03:09

2:29:47

2:42:00

3:24:12

3:35:45

Pace/Mile

7:15

7:20

7:20

7:23

7:39

7:42

7:49

7:49

7:52

7:56

8:03

8:06

8:09

8:15

Pace/K

4:30

4:33

4:33

4:35

4:45

4:47

4:51

4:51

4:53

4:56

5:00

5:02

5:04

5:07

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:45 to 10:15

6:03 to 6:22

Long Runs

8:45 to 9:45

5:26 to 6:03

Easy Runs

8:45 to 9:15

5:26 to 5:45

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:49 to 8:03

4:51 to 5:00

Tempo Runs

 

7:29 to 7:49

4:39 to 4:51

Tempo Intervals

 

7:23 to 7:39

4:35 to 4:45

 

Time/Interval

 

Cruise Intervals

(mile)

7:20 to 7:29

 

(1200m)

5:28 to 5:35

 

(1000m)

4:33 to 4:39

 

(800m)

3:39 to 3:43

 

(600m)

2:44 to 2:48

 

(400m)

1:49 to 1:52

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:35.3 to 1:39.4

1:37.2 to 1:42.8

800m

3:14.4 to 3:23.3

3:23.0 to 3:32.5

1000m

4:13.8 to 4:25.6

4:20.1 to 4:30.1

1200m

5:05.0 to 5:18.7

5:12.1 to 5:27.9

1600m

6:56.1 to 7:12.1

7:05.0 to 7:20.6

2000m

8:51.2 to 9:06.5

9:00.2 to 9:10.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

19.7 to 21.6

20.5 to 22.6

200m

41.1 to 45.2

42.1 to 46.3

300m

1:01.6 to 1:11.2

1:03.2 to 1:12.0

400m

1:26.4 to 1:36.1

1:30.3 to 1:37.2

600m

2:15.5 to 2:25.8

2:22.4 to 2:29.0