26:30 (7:56 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

23.4

46.8

1:37.8

2:07.5

3:34.7

4:40.6

7:22.1

7:56.1

10:03.7

15:45.9

16:56.1

21:32.4

26:30

27:30

Pace/Mile

--

--

--

--

--

--

--

--

8:05.7

8:27.4

8:28.0

8:39.9

8:50

8:51

Pace/K

--

--

--

--

--

--

4:54.8

4:55.9

5:01.8

5:15.3

5:15.7

5:23.1

5:29

5:30

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

35:58

45:19

45:34

57:07

1:28:30

1:35:41

2:00:25

2:07:05

2:26:34

2:32:59

3:06:04

3:21:14

4:13:40

4:28:01

Pace/Mile

9:00

9:06

9:06

9:11

9:30

9:34

9:42

9:42

9:47

9:51

9:59

10:04

10:08

10:14

Pace/K

5:35

5:39

5:39

5:42

5:54

5:57

6:02

6:02

6:05

6:07

6:12

6:15

6:18

6:22

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:44 to 12:14

7:18 to 7:37

Long Runs

10:44 to 11:44

6:41 to 7:18

Easy Runs

10:44 to 11:14

6:41 to 7:00

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:42 to 9:59

6:02 to 6:12

Tempo Runs

 

9:18 to 9:42

5:47 to 6:02

Tempo Intervals

 

9:11 to 9:30

5:42 to 5:54

 

Time/Interval

 

Cruise Intervals

(mile)

9:06 to 9:18

 

(1200m)

6:47 to 6:56

 

(1000m)

5:39 to 5:47

 

(800m)

4:32 to 4:37

 

(600m)

3:24 to 3:28

 

(400m)

2:16 to 2:19

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:58.3 to 2:03.4

2:00.7 to 2:07.7

800m

4:01.4 to 4:12.5

4:12.2 to 4:24.0

1000m

5:15.3 to 5:29.9

5:23.1 to 5:35.5

1200m

6:18.8 to 6:35.9

6:27.7 to 6:47.3

1600m

8:36.9 to 8:56.8

8:47.9 to 9:07.4

2000m

10:59.9 to 11:18.9

11:11.0 to 11:24.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

24.4 to 26.8

25.5 to 28.1

200m

51.0 to 56.1

52.3 to 57.5

300m

1:16.5 to 1:28.4

1:18.5 to 1:29.5

400m

1:47.4 to 1:59.3

1:52.2 to 2:00.7

600m

2:48.3 to 3:01.1

2:56.9 to 3:05.1