23:30 (7:02 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

20.7

41.5

1:26.7

1:53.1

3:10.4

4:08.8

6:32.1

7:02.2

8:55.3

13:58.8

15:01.0

19:06.1

23:30

24:23

Pace/Mile

--

--

--

--

--

--

--

--

7:10.7

7:30.0

7:30.5

7:41.1

7:50

7:51

Pace/K

--

--

--

--

--

--

4:21.4

4:22.4

4:27.6

4:39.6

4:39.9

4:46.5

4:52

4:53

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

31:53

40:11

40:24

50:39

1:18:29

1:24:51

1:46:47

1:52:42

2:09:58

2:15:40

2:45:00

2:58:27

3:44:57

3:57:40

Pace/Mile

7:59

8:04

8:04

8:08

8:25

8:29

8:36

8:36

8:40

8:44

8:52

8:55

8:59

9:05

Pace/K

4:58

5:01

5:01

5:03

5:14

5:16

5:21

5:21

5:23

5:26

5:30

5:33

5:35

5:39

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:35 to 11:05

6:35 to 6:54

Long Runs

9:35 to 10:35

5:58 to 6:35

Easy Runs

9:35 to 10:05

5:58 to 6:17

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:36 to 8:52

5:21 to 5:30

Tempo Runs

 

8:15 to 8:36

5:08 to 5:21

Tempo Intervals

 

8:08 to 8:25

5:03 to 5:14

 

Time/Interval

 

Cruise Intervals

(mile)

8:04 to 8:15

 

(1200m)

6:01 to 6:09

 

(1000m)

5:01 to 5:08

 

(800m)

4:01 to 4:06

 

(600m)

3:01 to 3:05

 

(400m)

2:00 to 2:03

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:44.9 to 1:49.4

1:47.1 to 1:53.2

800m

3:34.1 to 3:44.0

3:43.7 to 3:54.1

1000m

4:39.6 to 4:52.6

4:46.5 to 4:57.5

1200m

5:35.9 to 5:51.1

5:43.8 to 6:01.2

1600m

7:38.4 to 7:56.0

7:48.1 to 8:05.4

2000m

9:45.2 to 10:02.1

9:55.0 to 10:06.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

21.7 to 23.8

22.6 to 24.9

200m

45.2 to 49.8

46.4 to 51.0

300m

1:07.9 to 1:18.4

1:09.6 to 1:19.4

400m

1:35.2 to 1:45.8

1:39.5 to 1:47.1

600m

2:29.3 to 2:40.6

2:36.9 to 2:44.2