23:40 (7:05 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

20.9

41.8

1:27.3

1:53.9

3:11.7

4:10.6

6:34.9

7:05.2

8:59.1

14:04.8

15:07.4

19:14.2

23:40

24:33

Pace/Mile

--

--

--

--

--

--

--

--

7:13.8

7:33.1

7:33.7

7:44.3

7:53

7:54

Pace/K

--

--

--

--

--

--

4:23.3

4:24.2

4:29.5

4:41.6

4:41.9

4:48.5

4:54

4:55

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

32:07

40:28

40:41

51:00

1:19:02

1:25:28

1:47:33

1:53:30

2:10:54

2:16:37

2:46:10

2:59:43

3:46:33

3:59:21

Pace/Mile

8:02

8:08

8:08

8:12

8:29

8:33

8:40

8:40

8:44

8:48

8:55

8:59

9:03

9:09

Pace/K

5:00

5:03

5:03

5:06

5:16

5:18

5:23

5:23

5:26

5:28

5:33

5:35

5:37

5:41

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:39 to 11:09

6:37 to 6:56

Long Runs

9:39 to 10:39

6:00 to 6:37

Easy Runs

9:39 to 10:09

6:00 to 6:19

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:40 to 8:55

5:23 to 5:33

Tempo Runs

 

8:19 to 8:40

5:10 to 5:23

Tempo Intervals

 

8:12 to 8:29

5:06 to 5:16

 

Time/Interval

 

Cruise Intervals

(mile)

8:08 to 8:19

 

(1200m)

6:04 to 6:12

 

(1000m)

5:03 to 5:10

 

(800m)

4:03 to 4:08

 

(600m)

3:02 to 3:06

 

(400m)

2:01 to 2:04

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:45.7 to 1:50.2

1:47.8 to 1:54.0

800m

3:35.6 to 3:45.5

3:45.3 to 3:55.7

1000m

4:41.6 to 4:54.7

4:48.5 to 4:59.6

1200m

5:38.3 to 5:53.6

5:46.2 to 6:03.8

1600m

7:41.7 to 7:59.4

7:51.5 to 8:08.8

2000m

9:49.3 to 10:06.3

9:59.2 to 10:11.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

21.8 to 24.0

22.8 to 25.1

200m

45.6 to 50.1

46.7 to 51.4

300m

1:08.3 to 1:19.0

1:10.1 to 1:19.9

400m

1:35.9 to 1:46.6

1:40.2 to 1:47.8

600m

2:30.3 to 2:41.7

2:38.0 to 2:45.3