22:00 (6:35 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

19.4

38.8

1:21.2

1:45.9

2:58.2

3:52.9

6:07.1

6:35.3

8:21.2

13:05.3

14:03.5

17:52.9

22:00

22:49

Pace/Mile

--

--

--

--

--

--

--

--

6:43.2

7:01.2

7:01.8

7:11.6

7:20

7:21

Pace/K

--

--

--

--

--

--

4:04.7

4:05.6

4:10.6

4:21.7

4:22.1

4:28.2

4:33

4:34

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

29:51

37:37

37:49

47:25

1:13:28

1:19:26

1:39:58

1:45:30

2:01:41

2:07:00

2:34:28

2:47:04

3:30:35

3:42:30

Pace/Mile

7:28

7:34

7:34

7:37

7:53

7:56

8:04

8:04

8:07

8:11

8:18

8:21

8:25

8:30

Pace/K

4:39

4:42

4:42

4:44

4:54

4:56

5:00

5:00

5:03

5:05

5:09

5:11

5:14

5:17

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:00 to 10:30

6:13 to 6:32

Long Runs

9:00 to 10:00

5:36 to 6:13

Easy Runs

9:00 to 9:30

5:36 to 5:55

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:04 to 8:18

5:00 to 5:09

Tempo Runs

 

7:43 to 8:04

4:48 to 5:00

Tempo Intervals

 

7:37 to 7:53

4:44 to 4:54

 

Time/Interval

 

Cruise Intervals

(mile)

7:34 to 7:43

 

(1200m)

5:38 to 5:46

 

(1000m)

4:42 to 4:48

 

(800m)

3:45 to 3:50

 

(600m)

2:49 to 2:53

 

(400m)

1:53 to 1:55

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:38.2 to 1:42.5

1:40.2 to 1:46.0

800m

3:20.4 to 3:29.7

3:29.4 to 3:39.1

1000m

4:21.7 to 4:33.9

4:28.2 to 4:38.5

1200m

5:14.5 to 5:28.7

5:21.9 to 5:38.2

1600m

7:09.1 to 7:25.6

7:18.3 to 7:34.4

2000m

9:07.8 to 9:23.6

9:17.0 to 9:28.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

20.3 to 22.3

21.2 to 23.3

200m

42.3 to 46.6

43.5 to 47.8

300m

1:03.5 to 1:13.4

1:05.2 to 1:14.3

400m

1:29.1 to 1:39.1

1:33.2 to 1:40.2

600m

2:19.7 to 2:30.3

2:26.8 to 2:33.7