22:20 (6:41 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

19.7

39.4

1:22.4

1:47.5

3:00.9

3:56.5

6:12.6

6:41.3

8:28.8

13:17.2

14:16.3

18:09.2

22:20

23:10

Pace/Mile

--

--

--

--

--

--

--

--

6:49.3

7:07.6

7:08.2

7:18.2

7:27

7:28

Pace/K

--

--

--

--

--

--

4:08.5

4:09.3

4:14.4

4:25.7

4:26.0

4:32.3

4:38

4:38

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

30:18

38:11

38:24

48:08

1:14:35

1:20:39

1:41:29

1:47:06

2:03:31

2:08:55

2:36:49

2:49:35

3:33:47

3:45:52

Pace/Mile

7:35

7:40

7:40

7:44

8:00

8:04

8:11

8:11

8:14

8:18

8:25

8:29

8:32

8:38

Pace/K

4:43

4:46

4:46

4:48

4:58

5:01

5:05

5:05

5:07

5:09

5:14

5:16

5:18

5:22

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:08 to 10:38

6:18 to 6:37

Long Runs

9:08 to 10:08

5:41 to 6:18

Easy Runs

9:08 to 9:38

5:41 to 6:00

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:11 to 8:25

5:05 to 5:14

Tempo Runs

 

7:50 to 8:11

4:52 to 5:05

Tempo Intervals

 

7:44 to 8:00

4:48 to 4:58

 

Time/Interval

 

Cruise Intervals

(mile)

7:40 to 7:50

 

(1200m)

5:43 to 5:51

 

(1000m)

4:46 to 4:52

 

(800m)

3:49 to 3:54

 

(600m)

2:52 to 2:55

 

(400m)

1:54 to 1:57

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:39.7 to 1:44.0

1:41.7 to 1:47.6

800m

3:23.5 to 3:32.8

3:32.6 to 3:42.5

1000m

4:25.7 to 4:38.1

4:32.3 to 4:42.7

1200m

5:19.3 to 5:33.7

5:26.7 to 5:43.3

1600m

7:15.6 to 7:32.4

7:24.9 to 7:41.3

2000m

9:16.1 to 9:32.2

9:25.5 to 9:36.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

20.6 to 22.6

21.5 to 23.6

200m

43.0 to 47.3

44.1 to 48.5

300m

1:04.5 to 1:14.5

1:06.2 to 1:15.4

400m

1:30.5 to 1:40.6

1:34.6 to 1:41.7

600m

2:21.9 to 2:32.6

2:29.1 to 2:36.0