22:10 (6:38 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

19.6

39.1

1:21.8

1:46.7

2:59.6

3:54.7

6:09.8

6:38.3

8:25.0

13:11.2

14:09.9

18:01.1

22:10

23:00

Pace/Mile

--

--

--

--

--

--

--

--

6:46.3

7:04.4

7:05.0

7:14.9

7:23

7:24

Pace/K

--

--

--

--

--

--

4:06.6

4:07.5

4:12.5

4:23.7

4:24.1

4:30.2

4:35

4:36

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

30:05

37:54

38:07

47:46

1:14:02

1:20:03

1:40:44

1:46:18

2:02:36

2:07:58

2:35:38

2:48:19

3:32:11

3:44:11

Pace/Mile

7:32

7:37

7:37

7:41

7:57

8:00

8:07

8:07

8:11

8:14

8:21

8:25

8:29

8:34

Pace/K

4:41

4:44

4:44

4:46

4:56

4:58

5:03

5:03

5:05

5:07

5:12

5:14

5:16

5:19

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:04 to 10:34

6:15 to 6:34

Long Runs

9:04 to 10:04

5:38 to 6:15

Easy Runs

9:04 to 9:34

5:38 to 5:57

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:07 to 8:21

5:03 to 5:12

Tempo Runs

 

7:47 to 8:07

4:50 to 5:03

Tempo Intervals

 

7:41 to 7:57

4:46 to 4:56

 

Time/Interval

 

Cruise Intervals

(mile)

7:37 to 7:47

 

(1200m)

5:41 to 5:48

 

(1000m)

4:44 to 4:50

 

(800m)

3:47 to 3:52

 

(600m)

2:50 to 2:54

 

(400m)

1:54 to 1:56

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:39.0 to 1:43.2

1:41.0 to 1:46.8

800m

3:22.0 to 3:31.2

3:31.0 to 3:40.8

1000m

4:23.7 to 4:36.0

4:30.2 to 4:40.6

1200m

5:16.9 to 5:31.2

5:24.3 to 5:40.7

1600m

7:12.4 to 7:29.0

7:21.6 to 7:37.8

2000m

9:12.0 to 9:27.9

9:21.3 to 9:32.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

20.5 to 22.5

21.3 to 23.5

200m

42.7 to 46.9

43.8 to 48.1

300m

1:04.0 to 1:14.0

1:05.7 to 1:14.9

400m

1:29.8 to 1:39.8

1:33.9 to 1:41.0

600m

2:20.8 to 2:31.5

2:28.0 to 2:34.9