21:30 (6:26 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

19.0

37.9

1:19.3

1:43.5

2:54.2

3:47.6

5:58.7

6:26.3

8:09.8

12:47.4

13:44.4

17:28.6

21:30

22:18

Pace/Mile

--

--

--

--

--

--

--

--

6:34.1

6:51.7

6:52.2

7:01.8

7:10

7:11

Pace/K

--

--

--

--

--

--

3:59.2

4:00.0

4:04.9

4:15.8

4:16.1

4:22.1

4:27

4:28

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

29:10

36:46

36:58

46:20

1:11:48

1:17:38

1:37:42

1:43:06

1:58:55

2:04:07

2:30:58

2:43:16

3:25:48

3:37:27

Pace/Mile

7:18

7:23

7:23

7:27

7:42

7:46

7:53

7:53

7:56

7:59

8:06

8:10

8:13

8:18

Pace/K

4:32

4:35

4:35

4:38

4:47

4:49

4:54

4:54

4:56

4:58

5:02

5:04

5:06

5:10

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:48 to 10:18

6:06 to 6:25

Long Runs

8:48 to 9:48

5:29 to 6:06

Easy Runs

8:48 to 9:18

5:29 to 5:48

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:53 to 8:06

4:54 to 5:02

Tempo Runs

 

7:33 to 7:53

4:41 to 4:54

Tempo Intervals

 

7:27 to 7:42

4:38 to 4:47

 

Time/Interval

 

Cruise Intervals

(mile)

7:23 to 7:33

 

(1200m)

5:30 to 5:38

 

(1000m)

4:35 to 4:41

 

(800m)

3:40 to 3:45

 

(600m)

2:45 to 2:49

 

(400m)

1:50 to 1:53

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:36.0 to 1:40.1

1:37.9 to 1:43.6

800m

3:15.9 to 3:24.9

3:24.6 to 3:34.2

1000m

4:15.8 to 4:27.7

4:22.1 to 4:32.2

1200m

5:07.3 to 5:21.2

5:14.5 to 5:30.5

1600m

6:59.4 to 7:15.5

7:08.3 to 7:24.1

2000m

8:55.4 to 9:10.8

9:04.4 to 9:15.1

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

19.8 to 21.8

20.7 to 22.8

200m

41.4 to 45.5

42.5 to 46.7

300m

1:02.1 to 1:11.8

1:03.7 to 1:12.6

400m

1:27.1 to 1:36.8

1:31.0 to 1:37.9

600m

2:16.6 to 2:26.9

2:23.5 to 2:30.2