25:00 (7:29 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

22.1

44.1

1:32.2

2:00.3

3:22.5

4:24.7

6:57.1

7:29.2

9:29.5

14:52.4

15:58.6

20:19.3

25:00

25:56

Pace/Mile

--

--

--

--

--

--

--

--

7:38.2

7:58.7

7:59.3

8:10.5

8:20

8:21

Pace/K

--

--

--

--

--

--

4:38.1

4:39.1

4:44.7

4:57.4

4:57.8

5:04.8

5:11

5:11

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

33:55

42:45

42:59

53:53

1:23:29

1:30:16

1:53:36

1:59:53

2:18:16

2:24:19

2:55:32

3:09:50

3:59:18

4:12:50

Pace/Mile

8:29

8:35

8:35

8:39

8:57

9:01

9:09

9:09

9:13

9:17

9:26

9:30

9:34

9:40

Pace/K

5:16

5:20

5:20

5:23

5:34

5:36

5:41

5:41

5:44

5:46

5:51

5:54

5:56

6:00

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:10 to 11:40

6:56 to 7:15

Long Runs

10:10 to 11:10

6:19 to 6:56

Easy Runs

10:10 to 10:40

6:19 to 6:38

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:09 to 9:26

5:41 to 5:51

Tempo Runs

 

8:47 to 9:09

5:27 to 5:41

Tempo Intervals

 

8:39 to 8:57

5:23 to 5:34

 

Time/Interval

 

Cruise Intervals

(mile)

8:35 to 8:47

 

(1200m)

6:24 to 6:33

 

(1000m)

5:20 to 5:27

 

(800m)

4:16 to 4:22

 

(600m)

3:12 to 3:16

 

(400m)

2:08 to 2:11

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:51.6 to 1:56.4

1:53.9 to 2:00.4

800m

3:47.8 to 3:58.2

3:57.9 to 4:09.0

1000m

4:57.4 to 5:11.3

5:04.8 to 5:16.5

1200m

5:57.4 to 6:13.5

6:05.7 to 6:24.3

1600m

8:07.7 to 8:26.4

8:18.0 to 8:36.4

2000m

10:22.5 to 10:40.5

10:33.0 to 10:45.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

23.1 to 25.3

24.1 to 26.5

200m

48.1 to 52.9

49.4 to 54.3

300m

1:12.2 to 1:23.4

1:14.1 to 1:24.4

400m

1:41.3 to 1:52.6

1:45.9 to 1:53.9

600m

2:38.8 to 2:50.8

2:46.9 to 2:54.6