26:10 (7:50 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

23.1

46.2

1:36.6

2:05.9

3:32.0

4:37.1

7:16.6

7:50.2

9:56.1

15:34.0

16:43.3

21:16.1

26:10

27:09

Pace/Mile

--

--

--

--

--

--

--

--

7:59.6

8:21.0

8:21.6

8:33.4

8:43

8:44

Pace/K

--

--

--

--

--

--

4:51.1

4:52.1

4:58.0

5:11.3

5:11.7

5:19.0

5:25

5:26

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

35:30

44:45

44:59

56:23

1:27:23

1:34:29

1:58:54

2:05:29

2:24:43

2:31:03

3:03:44

3:18:42

4:10:28

4:24:38

Pace/Mile

8:53

8:59

8:59

9:04

9:23

9:27

9:35

9:35

9:39

9:44

9:52

9:56

10:00

10:07

Pace/K

5:31

5:35

5:35

5:38

5:50

5:52

5:57

5:57

6:00

6:03

6:08

6:10

6:13

6:17

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:37 to 12:07

7:13 to 7:32

Long Runs

10:37 to 11:37

6:36 to 7:13

Easy Runs

10:37 to 11:07

6:36 to 6:55

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:35 to 9:52

5:57 to 6:08

Tempo Runs

 

9:11 to 9:35

5:42 to 5:57

Tempo Intervals

 

9:04 to 9:23

5:38 to 5:50

 

Time/Interval

 

Cruise Intervals

(mile)

8:59 to 9:11

 

(1200m)

6:42 to 6:51

 

(1000m)

5:35 to 5:42

 

(800m)

4:28 to 4:34

 

(600m)

3:21 to 3:25

 

(400m)

2:14 to 2:17

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:56.9 to 2:01.9

1:59.2 to 2:06.1

800m

3:58.4 to 4:09.4

4:09.1 to 4:20.6

1000m

5:11.3 to 5:25.8

5:19.0 to 5:31.3

1200m

6:14.0 to 6:31.0

6:22.8 to 6:42.2

1600m

8:30.4 to 8:50.0

8:41.3 to 9:00.5

2000m

10:51.6 to 11:10.4

11:02.5 to 11:15.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

24.1 to 26.5

25.2 to 27.7

200m

50.4 to 55.4

51.7 to 56.8

300m

1:15.6 to 1:27.3

1:17.5 to 1:28.4

400m

1:46.0 to 1:57.8

1:50.8 to 1:59.2

600m

2:46.2 to 2:58.8

2:54.7 to 3:02.8