26:20 (7:53 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

23.2

46.5

1:37.2

2:06.7

3:33.3

4:38.8

7:19.4

7:53.2

9:59.9

15:40.0

16:49.7

21:24.3

26:20

27:19

Pace/Mile

--

--

--

--

--

--

--

--

8:02.7

8:24.2

8:24.8

8:36.7

8:47

8:48

Pace/K

--

--

--

--

--

--

4:53.0

4:54.0

4:59.9

5:13.3

5:13.7

5:21.0

5:27

5:28

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

35:44

45:02

45:16

56:45

1:27:57

1:35:05

1:59:40

2:06:17

2:25:39

2:32:01

3:04:54

3:19:58

4:12:04

4:26:20

Pace/Mile

8:57

9:03

9:03

9:07

9:26

9:30

9:39

9:39

9:43

9:47

9:56

10:00

10:04

10:10

Pace/K

5:33

5:37

5:37

5:40

5:52

5:54

6:00

6:00

6:02

6:05

6:10

6:13

6:15

6:19

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:40 to 12:10

7:15 to 7:34

Long Runs

10:40 to 11:40

6:38 to 7:15

Easy Runs

10:40 to 11:10

6:38 to 6:57

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:39 to 9:56

6:00 to 6:10

Tempo Runs

 

9:15 to 9:39

5:45 to 6:00

Tempo Intervals

 

9:07 to 9:26

5:40 to 5:52

 

Time/Interval

 

Cruise Intervals

(mile)

9:03 to 9:15

 

(1200m)

6:45 to 6:54

 

(1000m)

5:37 to 5:45

 

(800m)

4:30 to 4:36

 

(600m)

3:22 to 3:27

 

(400m)

2:15 to 2:18

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:57.6 to 2:02.6

2:00.0 to 2:06.9

800m

3:59.9 to 4:11.0

4:10.6 to 4:22.3

1000m

5:13.3 to 5:27.9

5:21.0 to 5:33.4

1200m

6:16.4 to 6:33.4

6:25.3 to 6:44.8

1600m

8:33.7 to 8:53.4

8:44.6 to 9:03.9

2000m

10:55.7 to 11:14.6

11:06.8 to 11:19.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

24.3 to 26.7

25.3 to 27.9

200m

50.7 to 55.8

52.0 to 57.2

300m

1:16.0 to 1:27.9

1:18.0 to 1:28.9

400m

1:46.7 to 1:58.6

1:51.5 to 2:00.0

600m

2:47.3 to 2:59.9

2:55.8 to 3:04.0