24:40 (7:23 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

21.8

43.5

1:31.0

1:58.7

3:19.8

4:21.2

6:51.6

7:23.2

9:21.9

14:40.5

15:45.8

20:03.0

24:40

25:35

Pace/Mile

--

--

--

--

--

--

--

--

7:32.1

7:52.3

7:52.9

8:04.0

8:13

8:14

Pace/K

--

--

--

--

--

--

4:34.4

4:35.4

4:40.9

4:53.5

4:53.8

5:00.7

5:07

5:07

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

33:28

42:11

42:24

53:10

1:22:23

1:29:04

1:52:05

1:58:17

2:16:26

2:22:24

2:53:12

3:07:19

3:56:07

4:09:28

Pace/Mile

8:23

8:29

8:29

8:32

8:50

8:54

9:02

9:02

9:06

9:10

9:18

9:22

9:26

9:32

Pace/K

5:12

5:16

5:16

5:18

5:29

5:32

5:37

5:37

5:39

5:42

5:47

5:49

5:52

5:55

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:02 to 11:32

6:51 to 7:10

Long Runs

10:02 to 11:02

6:14 to 6:51

Easy Runs

10:02 to 10:32

6:14 to 6:33

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:02 to 9:18

5:37 to 5:47

Tempo Runs

 

8:40 to 9:02

5:23 to 5:37

Tempo Intervals

 

8:32 to 8:50

5:18 to 5:29

 

Time/Interval

 

Cruise Intervals

(mile)

8:29 to 8:40

 

(1200m)

6:19 to 6:27

 

(1000m)

5:16 to 5:23

 

(800m)

4:13 to 4:18

 

(600m)

3:10 to 3:14

 

(400m)

2:06 to 2:09

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:50.2 to 1:54.9

1:52.4 to 1:58.8

800m

3:44.7 to 3:55.1

3:54.8 to 4:05.7

1000m

4:53.5 to 5:07.1

5:00.7 to 5:12.3

1200m

5:52.6 to 6:08.5

6:00.9 to 6:19.2

1600m

8:01.2 to 8:19.7

8:11.4 to 8:29.5

2000m

10:14.2 to 10:31.9

10:24.6 to 10:36.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

22.8 to 25.0

23.7 to 26.1

200m

47.5 to 52.2

48.7 to 53.6

300m

1:11.2 to 1:22.3

1:13.1 to 1:23.3

400m

1:39.9 to 1:51.1

1:44.5 to 1:52.4

600m

2:36.7 to 2:48.6

2:44.6 to 2:52.3