26:00 (7:47 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

22.9

45.9

1:35.9

2:05.1

3:30.6

4:35.3

7:13.8

7:47.2

9:52.3

15:28.1

16:36.9

21:08.0

26:00

26:58

Pace/Mile

--

--

--

--

--

--

--

--

7:56.6

8:17.8

8:18.4

8:30.1

8:40

8:41

Pace/K

--

--

--

--

--

--

4:49.2

4:50.3

4:56.1

5:09.3

5:09.7

5:17.0

5:23

5:24

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

35:17

44:27

44:42

56:02

1:26:50

1:33:53

1:58:09

2:04:41

2:23:48

2:30:05

3:02:33

3:17:26

4:08:53

4:22:57

Pace/Mile

8:50

8:56

8:56

9:00

9:19

9:23

9:31

9:31

9:36

9:40

9:48

9:52

9:56

10:03

Pace/K

5:29

5:33

5:33

5:36

5:47

5:50

5:55

5:55

5:58

6:00

6:05

6:08

6:11

6:15

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:33 to 12:03

7:11 to 7:30

Long Runs

10:33 to 11:33

6:34 to 7:11

Easy Runs

10:33 to 11:03

6:34 to 6:53

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:31 to 9:48

5:55 to 6:05

Tempo Runs

 

9:08 to 9:31

5:40 to 5:55

Tempo Intervals

 

9:00 to 9:19

5:36 to 5:47

 

Time/Interval

 

Cruise Intervals

(mile)

8:56 to 9:08

 

(1200m)

6:40 to 6:48

 

(1000m)

5:33 to 5:40

 

(800m)

4:26 to 4:32

 

(600m)

3:20 to 3:24

 

(400m)

2:13 to 2:16

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:56.1 to 2:01.1

1:58.4 to 2:05.3

800m

3:56.9 to 4:07.8

4:07.5 to 4:19.0

1000m

5:09.3 to 5:23.7

5:17.0 to 5:29.2

1200m

6:11.7 to 6:28.5

6:20.4 to 6:39.7

1600m

8:27.2 to 8:46.7

8:37.9 to 8:57.0

2000m

10:47.4 to 11:06.1

10:58.3 to 11:11.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

24.0 to 26.3

25.0 to 27.5

200m

50.0 to 55.1

51.4 to 56.4

300m

1:15.1 to 1:26.8

1:17.0 to 1:27.8

400m

1:45.3 to 1:57.1

1:50.1 to 1:58.4

600m

2:45.2 to 2:57.7

2:53.5 to 3:01.6