23:10 (6:56 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

20.4

40.9

1:25.5

1:51.5

3:07.7

4:05.3

6:26.5

6:56.3

8:47.8

13:46.9

14:48.3

18:49.8

23:10

24:02

Pace/Mile

--

--

--

--

--

--

--

--

7:04.6

7:23.6

7:24.1

7:34.5

7:43

7:44

Pace/K

--

--

--

--

--

--

4:17.7

4:18.6

4:23.8

4:35.6

4:36.0

4:42.4

4:48

4:48

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

31:26

39:37

39:50

49:56

1:17:22

1:23:39

1:45:16

1:51:06

2:08:08

2:13:44

2:42:40

2:55:55

3:41:45

3:54:18

Pace/Mile

7:52

7:58

7:58

8:01

8:18

8:22

8:29

8:29

8:33

8:37

8:44

8:48

8:51

8:57

Pace/K

4:53

4:57

4:57

4:59

5:09

5:12

5:16

5:16

5:19

5:21

5:26

5:28

5:30

5:34

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:27 to 10:57

6:30 to 6:49

Long Runs

9:27 to 10:27

5:53 to 6:30

Easy Runs

9:27 to 9:57

5:53 to 6:12

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:29 to 8:44

5:16 to 5:26

Tempo Runs

 

8:08 to 8:29

5:03 to 5:16

Tempo Intervals

 

8:01 to 8:18

4:59 to 5:09

 

Time/Interval

 

Cruise Intervals

(mile)

7:58 to 8:08

 

(1200m)

5:56 to 6:04

 

(1000m)

4:57 to 5:03

 

(800m)

3:57 to 4:03

 

(600m)

2:58 to 3:02

 

(400m)

1:59 to 2:01

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:43.5 to 1:47.9

1:45.5 to 1:51.6

800m

3:31.1 to 3:40.8

3:40.5 to 3:50.8

1000m

4:35.6 to 4:48.4

4:42.4 to 4:53.3

1200m

5:31.2 to 5:46.1

5:38.9 to 5:56.1

1600m

7:31.9 to 7:49.3

7:41.5 to 7:58.5

2000m

9:36.9 to 9:53.5

9:46.6 to 9:58.1

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

21.4 to 23.5

22.3 to 24.5

200m

44.6 to 49.1

45.8 to 50.3

300m

1:06.9 to 1:17.3

1:08.6 to 1:18.2

400m

1:33.9 to 1:44.3

1:38.1 to 1:45.5

600m

2:27.2 to 2:38.3

2:34.6 to 2:41.8