24:00 (7:11 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

21.2

42.4

1:28.6

1:55.5

3:14.4

4:14.1

6:40.4

7:11.2

9:06.7

14:16.7

15:20.2

19:30.5

24:00

24:54

Pace/Mile

--

--

--

--

--

--

--

--

7:19.9

7:39.5

7:40.1

7:50.9

8:00

8:01

Pace/K

--

--

--

--

--

--

4:27.0

4:28.0

4:33.3

4:45.5

4:45.9

4:52.6

4:58

4:59

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

32:34

41:02

41:16

51:43

1:20:09

1:26:40

1:49:04

1:55:05

2:12:44

2:18:33

2:48:31

3:02:15

3:49:44

4:02:44

Pace/Mile

8:09

8:15

8:15

8:19

8:36

8:40

8:47

8:47

8:51

8:55

9:03

9:07

9:11

9:16

Pace/K

5:04

5:07

5:07

5:10

5:21

5:23

5:28

5:28

5:30

5:33

5:37

5:40

5:42

5:46

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:46 to 11:16

6:42 to 7:01

Long Runs

9:46 to 10:46

6:05 to 6:42

Easy Runs

9:46 to 10:16

6:05 to 6:24

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:47 to 9:03

5:28 to 5:37

Tempo Runs

 

8:26 to 8:47

5:14 to 5:28

Tempo Intervals

 

8:19 to 8:36

5:10 to 5:21

 

Time/Interval

 

Cruise Intervals

(mile)

8:15 to 8:26

 

(1200m)

6:09 to 6:17

 

(1000m)

5:07 to 5:14

 

(800m)

4:06 to 4:11

 

(600m)

3:04 to 3:08

 

(400m)

2:03 to 2:06

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:47.2 to 1:51.8

1:49.3 to 1:55.6

800m

3:38.7 to 3:48.7

3:48.4 to 3:59.1

1000m

4:45.5 to 4:58.8

4:52.6 to 5:03.8

1200m

5:43.1 to 5:58.6

5:51.1 to 6:08.9

1600m

7:48.2 to 8:06.1

7:58.1 to 8:15.7

2000m

9:57.6 to 10:14.9

10:07.7 to 10:19.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

22.1 to 24.3

23.1 to 25.4

200m

46.2 to 50.8

47.4 to 52.1

300m

1:09.3 to 1:20.1

1:11.1 to 1:21.1

400m

1:37.2 to 1:48.1

1:41.6 to 1:49.3

600m

2:32.4 to 2:44.0

2:40.2 to 2:47.7