25:40 (7:41 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

22.6

45.3

1:34.7

2:03.5

3:27.9

4:31.8

7:08.2

7:41.2

9:44.7

15:16.2

16:24.1

20:51.8

25:40

26:38

Pace/Mile

--

--

--

--

--

--

--

--

7:50.4

8:11.4

8:12.1

8:23.6

8:33

8:34

Pace/K

--

--

--

--

--

--

4:45.5

4:46.6

4:52.3

5:05.4

5:05.8

5:12.9

5:19

5:20

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

34:50

43:53

44:08

55:19

1:25:43

1:32:41

1:56:38

2:03:05

2:21:57

2:28:10

3:00:13

3:14:54

4:05:41

4:19:35

Pace/Mile

8:43

8:49

8:49

8:53

9:12

9:16

9:24

9:24

9:28

9:32

9:41

9:45

9:49

9:55

Pace/K

5:25

5:29

5:29

5:31

5:43

5:45

5:51

5:51

5:53

5:56

6:01

6:03

6:06

6:10

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:25 to 11:55

7:06 to 7:25

Long Runs

10:25 to 11:25

6:29 to 7:06

Easy Runs

10:25 to 10:55

6:29 to 6:48

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:24 to 9:41

5:51 to 6:01

Tempo Runs

 

9:01 to 9:24

5:36 to 5:51

Tempo Intervals

 

8:53 to 9:12

5:31 to 5:43

 

Time/Interval

 

Cruise Intervals

(mile)

8:49 to 9:01

 

(1200m)

6:35 to 6:43

 

(1000m)

5:29 to 5:36

 

(800m)

4:23 to 4:29

 

(600m)

3:17 to 3:22

 

(400m)

2:12 to 2:14

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:54.6 to 1:59.5

1:56.9 to 2:03.7

800m

3:53.9 to 4:04.6

4:04.3 to 4:15.7

1000m

5:05.4 to 5:19.6

5:12.9 to 5:24.9

1200m

6:06.9 to 6:23.5

6:15.5 to 6:34.5

1600m

8:20.7 to 8:39.9

8:31.3 to 8:50.1

2000m

10:39.1 to 10:57.6

10:49.9 to 11:02.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

23.7 to 26.0

24.7 to 27.2

200m

49.4 to 54.3

50.7 to 55.7

300m

1:14.1 to 1:25.7

1:16.0 to 1:26.7

400m

1:44.0 to 1:55.6

1:48.7 to 1:56.9

600m

2:43.0 to 2:55.4

2:51.3 to 2:59.3