23:20 (6:59 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

20.6

41.2

1:26.1

1:52.3

3:09.0

4:07.1

6:29.3

6:59.3

8:51.6

13:52.9

14:54.7

18:58.0

23:20

24:12

Pace/Mile

--

--

--

--

--

--

--

--

7:07.7

7:26.8

7:27.3

7:37.8

7:47

7:48

Pace/K

--

--

--

--

--

--

4:19.6

4:20.5

4:25.7

4:37.6

4:38.0

4:44.5

4:50

4:51

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

31:40

39:54

40:07

50:17

1:17:55

1:24:15

1:46:02

1:51:54

2:09:03

2:14:42

2:43:50

2:57:11

3:43:21

3:55:59

Pace/Mile

7:55

8:01

8:01

8:05

8:22

8:25

8:33

8:33

8:37

8:40

8:48

8:52

8:55

9:01

Pace/K

4:55

4:59

4:59

5:01

5:12

5:14

5:19

5:19

5:21

5:23

5:28

5:30

5:33

5:36

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:31 to 11:01

6:32 to 6:51

Long Runs

9:31 to 10:31

5:55 to 6:32

Easy Runs

9:31 to 10:01

5:55 to 6:14

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:33 to 8:48

5:19 to 5:28

Tempo Runs

 

8:11 to 8:33

5:05 to 5:19

Tempo Intervals

 

8:05 to 8:22

5:01 to 5:12

 

Time/Interval

 

Cruise Intervals

(mile)

8:01 to 8:11

 

(1200m)

5:59 to 6:06

 

(1000m)

4:59 to 5:05

 

(800m)

3:59 to 4:04

 

(600m)

2:59 to 3:03

 

(400m)

2:00 to 2:02

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:44.2 to 1:48.7

1:46.3 to 1:52.4

800m

3:32.6 to 3:42.4

3:42.1 to 3:52.4

1000m

4:37.6 to 4:50.5

4:44.5 to 4:55.4

1200m

5:33.5 to 5:48.6

5:41.4 to 5:58.7

1600m

7:35.2 to 7:52.6

7:44.8 to 8:01.9

2000m

9:41.0 to 9:57.8

9:50.8 to 10:02.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

21.5 to 23.6

22.5 to 24.7

200m

44.9 to 49.4

46.1 to 50.7

300m

1:07.4 to 1:17.9

1:09.1 to 1:18.8

400m

1:34.5 to 1:45.1

1:38.8 to 1:46.3

600m

2:28.2 to 2:39.4

2:35.7 to 2:43.0