24:10 (7:14 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

21.3

42.6

1:29.2

1:56.3

3:15.8

4:15.9

6:43.2

7:14.2

9:10.5

14:22.6

15:26.6

19:38.6

24:10

25:04

Pace/Mile

--

--

--

--

--

--

--

--

7:22.9

7:42.7

7:43.3

7:54.2

8:03

8:04

Pace/K

--

--

--

--

--

--

4:28.9

4:29.8

4:35.2

4:47.5

4:47.9

4:54.6

5:00

5:01

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

32:48

41:19

41:33

52:05

1:20:42

1:27:16

1:49:49

1:55:53

2:13:40

2:19:30

2:49:41

3:03:31

3:51:20

4:04:25

Pace/Mile

8:12

8:18

8:18

8:22

8:40

8:43

8:51

8:51

8:55

8:59

9:07

9:11

9:14

9:20

Pace/K

5:06

5:10

5:10

5:12

5:23

5:25

5:30

5:30

5:32

5:35

5:40

5:42

5:44

5:48

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:50 to 11:20

6:44 to 7:03

Long Runs

9:50 to 10:50

6:07 to 6:44

Easy Runs

9:50 to 10:20

6:07 to 6:26

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:51 to 9:07

5:30 to 5:40

Tempo Runs

 

8:29 to 8:51

5:16 to 5:30

Tempo Intervals

 

8:22 to 8:40

5:12 to 5:23

 

Time/Interval

 

Cruise Intervals

(mile)

8:18 to 8:29

 

(1200m)

6:11 to 6:20

 

(1000m)

5:10 to 5:16

 

(800m)

4:08 to 4:13

 

(600m)

3:06 to 3:10

 

(400m)

2:04 to 2:07

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:47.9 to 1:52.6

1:50.1 to 1:56.4

800m

3:40.2 to 3:50.3

3:50.0 to 4:00.7

1000m

4:47.5 to 5:00.9

4:54.6 to 5:06.0

1200m

5:45.5 to 6:01.1

5:53.6 to 6:11.5

1600m

7:51.4 to 8:09.5

8:01.4 to 8:19.2

2000m

10:01.8 to 10:19.1

10:11.9 to 10:23.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

22.3 to 24.5

23.3 to 25.6

200m

46.5 to 51.2

47.7 to 52.5

300m

1:09.8 to 1:20.7

1:11.6 to 1:21.6

400m

1:37.9 to 1:48.8

1:42.3 to 1:50.1

600m

2:33.5 to 2:45.1

2:41.3 to 2:48.8