24:50 (7:26 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

21.9

43.8

1:31.6

1:59.5

3:21.2

4:22.9

6:54.3

7:26.2

9:25.7

14:46.4

15:52.2

20:11.1

24:50

25:46

Pace/Mile

--

--

--

--

--

--

--

--

7:35.2

7:55.5

7:56.1

8:07.2

8:17

8:18

Pace/K

--

--

--

--

--

--

4:36.3

4:37.3

4:42.8

4:55.5

4:55.8

5:02.8

5:09

5:09

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

33:42

42:28

42:42

53:31

1:22:56

1:29:40

1:52:51

1:59:05

2:17:21

2:23:21

2:54:22

3:08:34

3:57:43

4:11:09

Pace/Mile

8:26

8:32

8:32

8:36

8:54

8:58

9:06

9:06

9:10

9:14

9:22

9:26

9:30

9:36

Pace/K

5:14

5:18

5:18

5:21

5:32

5:34

5:39

5:39

5:42

5:44

5:49

5:52

5:54

5:58

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:06 to 11:36

6:54 to 7:13

Long Runs

10:06 to 11:06

6:17 to 6:54

Easy Runs

10:06 to 10:36

6:17 to 6:36

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:06 to 9:22

5:39 to 5:49

Tempo Runs

 

8:43 to 9:06

5:25 to 5:39

Tempo Intervals

 

8:36 to 8:54

5:21 to 5:32

 

Time/Interval

 

Cruise Intervals

(mile)

8:32 to 8:43

 

(1200m)

6:22 to 6:30

 

(1000m)

5:18 to 5:25

 

(800m)

4:14 to 4:20

 

(600m)

3:11 to 3:15

 

(400m)

2:07 to 2:10

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:50.9 to 1:55.7

1:53.1 to 1:59.6

800m

3:46.3 to 3:56.7

3:56.4 to 4:07.4

1000m

4:55.5 to 5:09.2

5:02.8 to 5:14.4

1200m

5:55.0 to 6:11.0

6:03.3 to 6:21.7

1600m

8:04.4 to 8:23.0

8:14.7 to 8:32.9

2000m

10:18.4 to 10:36.2

10:28.8 to 10:41.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

22.9 to 25.2

23.9 to 26.3

200m

47.8 to 52.6

49.1 to 53.9

300m

1:11.7 to 1:22.9

1:13.6 to 1:23.9

400m

1:40.6 to 1:51.8

1:45.2 to 1:53.1

600m

2:37.7 to 2:49.7

2:45.8 to 2:53.5