22:50 (6:50 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

20.1

40.3

1:24.3

1:49.9

3:05.0

4:01.8

6:21.0

6:50.3

8:40.2

13:35.0

14:35.5

18:33.6

22:50

23:41

Pace/Mile

--

--

--

--

--

--

--

--

6:58.5

7:17.2

7:17.7

7:28.0

7:37

7:38

Pace/K

--

--

--

--

--

--

4:14.0

4:14.9

4:20.0

4:31.7

4:32.0

4:38.4

4:44

4:44

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

30:59

39:03

39:15

49:12

1:16:15

1:22:27

1:43:45

1:49:30

2:06:17

2:11:49

2:40:19

2:53:23

3:38:34

3:50:56

Pace/Mile

7:45

7:51

7:51

7:54

8:11

8:15

8:22

8:22

8:26

8:29

8:36

8:40

8:44

8:49

Pace/K

4:49

4:52

4:52

4:55

5:05

5:07

5:12

5:12

5:14

5:16

5:21

5:23

5:25

5:29

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:19 to 10:49

6:25 to 6:44

Long Runs

9:19 to 10:19

5:48 to 6:25

Easy Runs

9:19 to 9:49

5:48 to 6:07

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:22 to 8:36

5:12 to 5:21

Tempo Runs

 

8:01 to 8:22

4:59 to 5:12

Tempo Intervals

 

7:54 to 8:11

4:55 to 5:05

 

Time/Interval

 

Cruise Intervals

(mile)

7:51 to 8:01

 

(1200m)

5:51 to 5:59

 

(1000m)

4:52 to 4:59

 

(800m)

3:54 to 3:59

 

(600m)

2:55 to 2:59

 

(400m)

1:57 to 2:00

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:42.0 to 1:46.3

1:44.0 to 1:50.0

800m

3:28.0 to 3:37.6

3:37.3 to 3:47.4

1000m

4:31.7 to 4:44.3

4:38.4 to 4:49.1

1200m

5:26.4 to 5:41.1

5:34.0 to 5:51.0

1600m

7:25.4 to 7:42.5

7:34.9 to 7:51.6

2000m

9:28.6 to 9:45.0

9:38.1 to 9:49.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

21.1 to 23.1

22.0 to 24.2

200m

44.0 to 48.3

45.1 to 49.6

300m

1:05.9 to 1:16.2

1:07.7 to 1:17.1

400m

1:32.5 to 1:42.8

1:36.7 to 1:44.0

600m

2:25.0 to 2:36.0

2:32.4 to 2:39.5