23:50 (7:08 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

21.0

42.1

1:27.9

1:54.7

3:13.1

4:12.4

6:37.6

7:08.2

9:02.9

14:10.7

15:13.8

19:22.4

23:50

24:44

Pace/Mile

--

--

--

--

--

--

--

--

7:16.8

7:36.3

7:36.9

7:47.6

7:57

7:58

Pace/K

--

--

--

--

--

--

4:25.1

4:26.1

4:31.4

4:43.6

4:43.9

4:50.6

4:56

4:57

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

32:20

40:45

40:59

51:22

1:19:36

1:26:04

1:48:18

1:54:18

2:11:49

2:17:35

2:47:21

3:00:59

3:48:08

4:01:03

Pace/Mile

8:06

8:11

8:11

8:15

8:32

8:36

8:44

8:44

8:48

8:51

8:59

9:03

9:07

9:13

Pace/K

5:02

5:05

5:05

5:08

5:18

5:21

5:25

5:25

5:28

5:30

5:35

5:37

5:40

5:43

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:43 to 11:13

6:39 to 6:58

Long Runs

9:43 to 10:43

6:02 to 6:39

Easy Runs

9:43 to 10:13

6:02 to 6:21

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:44 to 8:59

5:25 to 5:35

Tempo Runs

 

8:22 to 8:44

5:12 to 5:25

Tempo Intervals

 

8:15 to 8:32

5:08 to 5:18

 

Time/Interval

 

Cruise Intervals

(mile)

8:11 to 8:22

 

(1200m)

6:06 to 6:14

 

(1000m)

5:05 to 5:12

 

(800m)

4:04 to 4:10

 

(600m)

3:03 to 3:07

 

(400m)

2:02 to 2:05

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:46.4 to 1:51.0

1:48.6 to 1:54.8

800m

3:37.2 to 3:47.1

3:46.8 to 3:57.4

1000m

4:43.6 to 4:56.7

4:50.6 to 5:01.7

1200m

5:40.7 to 5:56.1

5:48.7 to 6:06.4

1600m

7:44.9 to 8:02.8

7:54.8 to 8:12.3

2000m

9:53.5 to 10:10.6

10:03.5 to 10:15.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

22.0 to 24.1

22.9 to 25.2

200m

45.9 to 50.5

47.1 to 51.7

300m

1:08.8 to 1:19.5

1:10.6 to 1:20.5

400m

1:36.6 to 1:47.3

1:40.9 to 1:48.6

600m

2:31.4 to 2:42.9

2:39.1 to 2:46.5