24:20 (7:17 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

21.5

42.9

1:29.8

1:57.1

3:17.1

4:17.6

6:46.0

7:17.2

9:14.3

14:28.6

15:33.0

19:46.7

24:20

25:15

Pace/Mile

--

--

--

--

--

--

--

--

7:26.0

7:45.9

7:46.5

7:57.4

8:07

8:08

Pace/K

--

--

--

--

--

--

4:30.7

4:31.7

4:37.1

4:49.5

4:49.9

4:56.7

5:02

5:03

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

33:01

41:36

41:50

52:26

1:21:16

1:27:52

1:50:34

1:56:41

2:14:35

2:20:28

2:50:51

3:04:47

3:52:55

4:06:06

Pace/Mile

8:16

8:22

8:22

8:26

8:43

8:47

8:55

8:55

8:59

9:03

9:10

9:14

9:18

9:24

Pace/K

5:08

5:12

5:12

5:14

5:25

5:27

5:32

5:32

5:35

5:37

5:42

5:44

5:47

5:51

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:54 to 11:24

6:47 to 7:06

Long Runs

9:54 to 10:54

6:10 to 6:47

Easy Runs

9:54 to 10:24

6:10 to 6:29

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:55 to 9:10

5:32 to 5:42

Tempo Runs

 

8:33 to 8:55

5:18 to 5:32

Tempo Intervals

 

8:26 to 8:43

5:14 to 5:25

 

Time/Interval

 

Cruise Intervals

(mile)

8:22 to 8:33

 

(1200m)

6:14 to 6:22

 

(1000m)

5:12 to 5:18

 

(800m)

4:09 to 4:15

 

(600m)

3:07 to 3:11

 

(400m)

2:05 to 2:07

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:48.7 to 1:53.3

1:50.9 to 1:57.2

800m

3:41.7 to 3:51.9

3:51.6 to 4:02.4

1000m

4:49.5 to 5:03.0

4:56.7 to 5:08.1

1200m

5:47.8 to 6:03.6

5:56.0 to 6:14.0

1600m

7:54.7 to 8:12.9

8:04.7 to 8:22.6

2000m

10:05.9 to 10:23.4

10:16.1 to 10:28.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

22.4 to 24.6

23.4 to 25.8

200m

46.8 to 51.5

48.1 to 52.8

300m

1:10.3 to 1:21.2

1:12.1 to 1:22.2

400m

1:38.6 to 1:49.6

1:43.0 to 1:50.9

600m

2:34.6 to 2:46.3

2:42.4 to 2:50.0