21:40 (6:29 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

19.1

38.2

1:19.9

1:44.3

2:55.5

3:49.4

6:01.5

6:29.3

8:13.6

12:53.4

13:50.7

17:36.7

21:40

22:29

Pace/Mile

--

--

--

--

--

--

--

--

6:37.1

6:54.9

6:55.4

7:05.1

7:13

7:14

Pace/K

--

--

--

--

--

--

4:01.0

4:01.9

4:06.8

4:17.8

4:18.1

4:24.1

4:29

4:30

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

29:24

37:03

37:15

46:42

1:12:21

1:18:14

1:38:27

1:43:54

1:59:50

2:05:05

2:32:08

2:44:32

3:27:24

3:39:08

Pace/Mile

7:21

7:27

7:27

7:30

7:46

7:49

7:56

7:56

8:00

8:03

8:10

8:14

8:17

8:22

Pace/K

4:34

4:38

4:38

4:40

4:49

4:52

4:56

4:56

4:58

5:00

5:05

5:07

5:09

5:12

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:52 to 10:22

6:08 to 6:27

Long Runs

8:52 to 9:52

5:31 to 6:08

Easy Runs

8:52 to 9:22

5:31 to 5:50

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

7:56 to 8:10

4:56 to 5:05

Tempo Runs

 

7:36 to 7:56

4:44 to 4:56

Tempo Intervals

 

7:30 to 7:46

4:40 to 4:49

 

Time/Interval

 

Cruise Intervals

(mile)

7:27 to 7:36

 

(1200m)

5:33 to 5:40

 

(1000m)

4:38 to 4:44

 

(800m)

3:42 to 3:47

 

(600m)

2:47 to 2:50

 

(400m)

1:51 to 1:53

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:36.8 to 1:40.9

1:38.7 to 1:44.4

800m

3:17.4 to 3:26.5

3:26.2 to 3:35.8

1000m

4:17.8 to 4:29.8

4:24.1 to 4:34.3

1200m

5:09.7 to 5:23.7

5:17.0 to 5:33.0

1600m

7:02.6 to 7:18.9

7:11.6 to 7:27.5

2000m

8:59.5 to 9:15.1

9:08.6 to 9:19.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

20.0 to 21.9

20.9 to 22.9

200m

41.7 to 45.9

42.8 to 47.0

300m

1:02.6 to 1:12.3

1:04.2 to 1:13.2

400m

1:27.8 to 1:37.6

1:31.8 to 1:38.7

600m

2:17.6 to 2:28.1

2:24.6 to 2:31.4