22:40 (6:47 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

20

40

1:23.6

1:49.1

3:03.6

4:00

6:18.2

6:47.3

8:36.4

13:29.1

14:29.1

18:25.5

22:40

23:31

Pace/Mile

--

--

--

--

--

--

--

--

6:55.5

7:14.0

7:14.5

7:24.7

7:33

7:34

Pace/K

--

--

--

--

--

--

4:12.2

4:13.1

4:18.2

4:29.7

4:30.0

4:36.3

4:42

4:42

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

30:45

38:45

38:58

48:51

1:15:42

1:21:51

1:43:00

1:48:42

2:05:22

2:10:51

2:39:09

2:52:07

3:36:58

3:49:15

Pace/Mile

7:42

7:47

7:47

7:51

8:07

8:11

8:18

8:18

8:22

8:25

8:33

8:36

8:40

8:45

Pace/K

4:47

4:50

4:50

4:53

5:03

5:05

5:10

5:10

5:12

5:14

5:19

5:21

5:23

5:27

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:15 to 10:45

6:23 to 6:42

Long Runs

9:15 to 10:15

5:46 to 6:23

Easy Runs

9:15 to 9:45

5:46 to 6:05

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:18 to 8:33

5:10 to 5:19

Tempo Runs

 

7:57 to 8:18

4:57 to 5:10

Tempo Intervals

 

7:51 to 8:07

4:53 to 5:03

 

Time/Interval

 

Cruise Intervals

(mile)

7:47 to 7:57

 

(1200m)

5:48 to 5:56

 

(1000m)

4:50 to 4:57

 

(800m)

3:52 to 3:57

 

(600m)

2:54 to 2:58

 

(400m)

1:56 to 1:59

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:41.2 to 1:45.6

1:43.3 to 1:49.2

800m

3:26.5 to 3:36.0

3:35.7 to 3:45.8

1000m

4:29.7 to 4:42.2

4:36.3 to 4:47.0

1200m

5:24.0 to 5:38.7

5:31.6 to 5:48.4

1600m

7:22.1 to 7:39.1

7:31.5 to 7:48.2

2000m

9:24.4 to 9:40.7

9:33.9 to 9:45.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

20.9 to 23.0

21.8 to 24.0

200m

43.6 to 48.0

44.8 to 49.2

300m

1:05.4 to 1:15.6

1:07.2 to 1:16.5

400m

1:31.8 to 1:42.1

1:36.0 to 1:43.3

600m

2:24.0 to 2:34.9

2:31.3 to 2:38.3