25:10 (7:32 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

22.2

44.4

1:32.9

2:01.1

3:23.9

4:26.5

6:59.9

7:32.2

9:33.3

14:58.3

16:04.9

20:27.4

25:10

26:07

Pace/Mile

--

--

--

--

--

--

--

--

7:41.3

8:01.9

8:02.5

8:13.8

8:23

8:24

Pace/K

--

--

--

--

--

--

4:40.0

4:41.0

4:46.6

4:59.4

4:59.8

5:06.8

5:13

5:13

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

34:09

43:02

43:16

54:14

1:24:03

1:30:53

1:54:22

2:00:41

2:19:11

2:25:17

2:56:42

3:11:06

4:00:54

4:14:32

Pace/Mile

8:33

8:39

8:39

8:43

9:01

9:05

9:13

9:13

9:17

9:21

9:29

9:33

9:37

9:43

Pace/K

5:19

5:22

5:22

5:25

5:36

5:39

5:44

5:44

5:46

5:49

5:54

5:56

5:59

6:03

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:13 to 11:43

6:59 to 7:18

Long Runs

10:13 to 11:13

6:22 to 6:59

Easy Runs

10:13 to 10:43

6:22 to 6:41

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:13 to 9:29

5:44 to 5:54

Tempo Runs

 

8:50 to 9:13

5:29 to 5:44

Tempo Intervals

 

8:43 to 9:01

5:25 to 5:36

 

Time/Interval

 

Cruise Intervals

(mile)

8:39 to 8:50

 

(1200m)

6:27 to 6:35

 

(1000m)

5:22 to 5:29

 

(800m)

4:18 to 4:24

 

(600m)

3:13 to 3:18

 

(400m)

2:09 to 2:12

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:52.4 to 1:57.2

1:54.6 to 2:01.2

800m

3:49.3 to 3:59.8

3:59.5 to 4:10.7

1000m

4:59.4 to 5:13.3

5:06.8 to 5:18.6

1200m

5:59.8 to 6:16.0

6:08.2 to 6:26.8

1600m

8:10.9 to 8:29.8

8:21.3 to 8:39.8

2000m

10:26.7 to 10:44.7

10:37.2 to 10:49.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

23.2 to 25.5

24.2 to 26.6

200m

48.4 to 53.3

49.7 to 54.6

300m

1:12.7 to 1:24.0

1:14.6 to 1:25.0

400m

1:42.0 to 1:53.3

1:46.6 to 1:54.6

600m

2:39.9 to 2:52.0

2:48.0 to 2:55.8