21:50 (6:32 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

19.3

38.5

1:20.6

1:45.1

2:56.9

3:51.2

6:04.3

6:32.3

8:17.4

12:59.3

13:57.1

17:44.8

21:50

22:39

Pace/Mile

--

--

--

--

--

--

--

--

6:40.2

6:58.0

6:58.6

7:08.4

7:17

7:17

Pace/K

--

--

--

--

--

--

4:02.9

4:03.8

4:08.7

4:19.8

4:20.1

4:26.2

4:31

4:32

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

29:38

37:20

37:32

47:03

1:12:55

1:18:50

1:39:13

1:44:42

2:00:45

2:06:02

2:33:18

2:45:48

3:29:00

3:40:49

Pace/Mile

7:25

7:30

7:30

7:34

7:49

7:53

8:00

8:00

8:03

8:07

8:14

8:17

8:21

8:26

Pace/K

4:36

4:40

4:40

4:42

4:52

4:54

4:58

4:58

5:00

5:03

5:07

5:09

5:11

5:14

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

9:56 to 10:26

6:10 to 6:29

Long Runs

8:56 to 9:56

5:33 to 6:10

Easy Runs

8:56 to 9:26

5:33 to 5:52

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:00 to 8:14

4:58 to 5:07

Tempo Runs

 

7:40 to 8:00

4:46 to 4:58

Tempo Intervals

 

7:34 to 7:49

4:42 to 4:52

 

Time/Interval

 

Cruise Intervals

(mile)

7:30 to 7:40

 

(1200m)

5:36 to 5:43

 

(1000m)

4:40 to 4:46

 

(800m)

3:44 to 3:49

 

(600m)

2:48 to 2:51

 

(400m)

1:52 to 1:54

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:37.5 to 1:41.7

1:39.5 to 1:45.2

800m

3:18.9 to 3:28.1

3:27.8 to 3:37.5

1000m

4:19.8 to 4:31.8

4:26.2 to 4:36.4

1200m

5:12.1 to 5:26.2

5:19.4 to 5:35.6

1600m

7:05.9 to 7:22.3

7:14.9 to 7:31.0

2000m

9:03.7 to 9:19.4

9:12.8 to 9:23.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

20.1 to 22.1

21.0 to 23.1

200m

42.0 to 46.2

43.1 to 47.4

300m

1:03.0 to 1:12.9

1:04.7 to 1:13.7

400m

1:28.5 to 1:38.3

1:32.5 to 1:39.5

600m

2:18.7 to 2:29.2

2:25.7 to 2:32.5