25:30 (7:38 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

22.5

45

1:34.1

2:02.7

3:26.6

4:30

7:05.5

7:38.2

9:40.9

15:10.2

16:17.7

20:43.6

25:30

26:27

Pace/Mile

--

--

--

--

--

--

--

--

7:47.4

8:08.2

8:08.9

8:20.3

8:30

8:31

Pace/K

--

--

--

--

--

--

4:43.7

4:44.7

4:50.4

5:03.4

5:03.8

5:10.9

5:17

5:17

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

34:36

43:36

43:50

54:57

1:25:10

1:32:05

1:55:53

2:02:17

2:21:02

2:27:12

2:59:03

3:13:38

4:04:05

4:17:54

Pace/Mile

8:40

8:46

8:46

8:50

9:08

9:12

9:20

9:20

9:25

9:29

9:37

9:41

9:45

9:51

Pace/K

5:23

5:27

5:27

5:29

5:41

5:43

5:48

5:48

5:51

5:53

5:58

6:01

6:04

6:07

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:21 to 11:51

7:03 to 7:22

Long Runs

10:21 to 11:21

6:26 to 7:03

Easy Runs

10:21 to 10:51

6:26 to 6:45

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:20 to 9:37

5:48 to 5:58

Tempo Runs

 

8:57 to 9:20

5:34 to 5:48

Tempo Intervals

 

8:50 to 9:08

5:29 to 5:41

 

Time/Interval

 

Cruise Intervals

(mile)

8:46 to 8:57

 

(1200m)

6:32 to 6:41

 

(1000m)

5:27 to 5:34

 

(800m)

4:21 to 4:27

 

(600m)

3:16 to 3:20

 

(400m)

2:11 to 2:14

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:53.9 to 1:58.8

1:56.2 to 2:02.9

800m

3:52.3 to 4:03.0

4:02.7 to 4:14.0

1000m

5:03.4 to 5:17.5

5:10.9 to 5:22.8

1200m

6:04.5 to 6:21.0

6:13.1 to 6:32.0

1600m

8:17.4 to 8:36.5

8:28.0 to 8:46.7

2000m

10:35.0 to 10:53.3

10:45.7 to 10:58.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

23.5 to 25.8

24.5 to 27.0

200m

49.1 to 54.0

50.4 to 55.4

300m

1:13.6 to 1:25.1

1:15.6 to 1:26.1

400m

1:43.3 to 1:54.8

1:48.0 to 1:56.2

600m

2:42.0 to 2:54.3

2:50.2 to 2:58.1