23:00 (6:53 mile)

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

20.3

40.6

1:24.9

1:50.7

3:06.3

4:03.5

6:23.7

6:53.3

8:44.0

13:41.0

14:41.9

18:41.7

23:00

23:52

Pace/Mile

--

--

--

--

--

--

--

--

7:01.6

7:20.4

7:20.9

7:31.3

7:40

7:41

Pace/K

--

--

--

--

--

--

4:15.9

4:16.8

4:21.9

4:33.6

4:34.0

4:40.4

4:46

4:46

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

31:13

39:20

39:33

49:34

1:16:49

1:23:03

1:44:31

1:50:18

2:07:12

2:12:46

2:41:30

2:54:39

3:40:10

3:52:37

Pace/Mile

7:49

7:54

7:54

7:58

8:14

8:18

8:26

8:26

8:29

8:33

8:40

8:44

8:48

8:53

Pace/K

4:51

4:55

4:55

4:57

5:07

5:10

5:14

5:14

5:16

5:19

5:23

5:26

5:28

5:31

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:23 to 10:53

6:27 to 6:46

Long Runs

9:23 to 10:23

5:50 to 6:27

Easy Runs

9:23 to 9:53

5:50 to 6:09

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:26 to 8:40

5:14 to 5:23

Tempo Runs

 

8:04 to 8:26

5:01 to 5:14

Tempo Intervals

 

7:58 to 8:14

4:57 to 5:07

 

Time/Interval

 

Cruise Intervals

(mile)

7:54 to 8:04

 

(1200m)

5:54 to 6:01

 

(1000m)

4:55 to 5:01

 

(800m)

3:56 to 4:01

 

(600m)

2:57 to 3:01

 

(400m)

1:58 to 2:00

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:42.7 to 1:47.1

1:44.8 to 1:50.8

800m

3:29.6 to 3:39.2

3:38.9 to 3:49.1

1000m

4:33.6 to 4:46.4

4:40.4 to 4:51.2

1200m

5:28.8 to 5:43.6

5:36.5 to 5:53.5

1600m

7:28.6 to 7:45.9

7:38.2 to 7:55.1

2000m

9:32.7 to 9:49.2

9:42.4 to 9:53.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

21.2 to 23.3

22.1 to 24.3

200m

44.3 to 48.7

45.4 to 49.9

300m

1:06.4 to 1:16.8

1:08.1 to 1:17.7

400m

1:33.2 to 1:43.6

1:37.4 to 1:44.8

600m

2:26.1 to 2:37.2

2:33.5 to 2:40.7