24:30 (7:20 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

21.6

43.2

1:30.4

1:57.9

3:18.5

4:19.4

6:48.8

7:20.2

9:18.1

14:34.5

15:39.4

19:54.9

24:30

25:25

Pace/Mile

--

--

--

--

--

--

--

--

7:29.1

7:49.1

7:49.7

8:00.7

8:10

8:11

Pace/K

--

--

--

--

--

--

4:32.6

4:33.5

4:39.0

4:51.5

4:51.9

4:58.7

5:04

5:05

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

33:15

41:54

42:07

52:48

1:21:49

1:28:28

1:51:20

1:57:29

2:15:30

2:21:26

2:52:01

3:06:03

3:54:31

4:07:47

Pace/Mile

8:19

8:25

8:25

8:29

8:47

8:51

8:58

8:58

9:02

9:06

9:14

9:18

9:22

9:28

Pace/K

5:10

5:14

5:14

5:16

5:27

5:30

5:35

5:35

5:37

5:39

5:44

5:47

5:49

5:53

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

10:58 to 11:28

6:49 to 7:08

Long Runs

9:58 to 10:58

6:12 to 6:49

Easy Runs

9:58 to 10:28

6:12 to 6:31

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

8:58 to 9:14

5:35 to 5:44

Tempo Runs

 

8:36 to 8:58

5:21 to 5:35

Tempo Intervals

 

8:29 to 8:47

5:16 to 5:27

 

Time/Interval

 

Cruise Intervals

(mile)

8:25 to 8:36

 

(1200m)

6:17 to 6:25

 

(1000m)

5:14 to 5:21

 

(800m)

4:11 to 4:17

 

(600m)

3:08 to 3:12

 

(400m)

2:06 to 2:08

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:49.4 to 1:54.1

1:51.6 to 1:58.0

800m

3:43.2 to 3:53.5

3:53.2 to 4:04.0

1000m

4:51.5 to 5:05.0

4:58.7 to 5:10.2

1200m

5:50.2 to 6:06.1

5:58.4 to 6:16.6

1600m

7:57.9 to 8:16.3

8:08.1 to 8:26.0

2000m

10:10.1 to 10:27.7

10:20.3 to 10:32.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

22.6 to 24.8

23.6 to 25.9

200m

47.2 to 51.9

48.4 to 53.2

300m

1:10.7 to 1:21.8

1:12.6 to 1:22.7

400m

1:39.3 to 1:50.3

1:43.7 to 1:51.6

600m

2:35.6 to 2:47.4

2:43.5 to 2:51.2