25:50 (7:44 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

22.8

45.6

1:35.3

2:04.3

3:29.3

4:33.5

7:11.0

7:44.2

9:48.5

15:22.1

16:30.5

20:59.9

25:50

26:48

Pace/Mile

--

--

--

--

--

--

--

--

7:53.5

8:14.6

8:15.3

8:26.9

8:37

8:38

Pace/K

--

--

--

--

--

--

4:47.4

4:48.4

4:54.2

5:07.3

5:07.7

5:14.9

5:21

5:22

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

35:03

44:10

44:25

55:40

1:26:16

1:33:17

1:57:23

2:03:53

2:22:53

2:29:08

3:01:23

3:16:10

4:07:17

4:21:16

Pace/Mile

8:46

8:53

8:53

8:57

9:15

9:19

9:28

9:28

9:32

9:36

9:44

9:49

9:53

9:59

Pace/K

5:27

5:31

5:31

5:33

5:45

5:48

5:53

5:53

5:55

5:58

6:03

6:06

6:08

6:12

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:29 to 11:59

7:08 to 7:27

Long Runs

10:29 to 11:29

6:31 to 7:08

Easy Runs

10:29 to 10:59

6:31 to 6:50

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:28 to 9:44

5:53 to 6:03

Tempo Runs

 

9:04 to 9:28

5:38 to 5:53

Tempo Intervals

 

8:57 to 9:15

5:33 to 5:45

 

Time/Interval

 

Cruise Intervals

(mile)

8:53 to 9:04

 

(1200m)

6:37 to 6:46

 

(1000m)

5:31 to 5:38

 

(800m)

4:25 to 4:30

 

(600m)

3:19 to 3:23

 

(400m)

2:12 to 2:15

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:55.4 to 2:00.3

1:57.7 to 2:04.5

800m

3:55.4 to 4:06.2

4:05.9 to 4:17.3

1000m

5:07.4 to 5:21.6

5:14.9 to 5:27.1

1200m

6:09.3 to 6:26.0

6:17.9 to 6:37.1

1600m

8:23.9 to 8:43.3

8:34.6 to 8:53.6

2000m

10:43.3 to 11:01.8

10:54.1 to 11:07.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

23.8 to 26.2

24.9 to 27.3

200m

49.7 to 54.7

51.0 to 56.1

300m

1:14.6 to 1:26.2

1:16.5 to 1:27.2

400m

1:44.7 to 1:56.3

1:49.4 to 1:57.7

600m

2:44.1 to 2:56.5

2:52.4 to 3:00.5