26:40 (7:59 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

23.5

47.1

1:38.4

2:08.3

3:36.0

4:42.4

7:24.9

7:59.1

10:07.5

15:51.9

17:02.5

21:40.5

26:40

27:40

Pace/Mile

--

--

--

--

--

--

--

--

8:08.8

8:30.6

8:31.2

8:43.2

8:53

8:54

Pace/K

--

--

--

--

--

--

4:56.7

4:57.7

5:03.7

5:17.3

5:17.7

5:25.1

5:31

5:32

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

36:11

45:36

45:51

57:28

1:29:03

1:36:18

2:01:11

2:07:53

2:27:29

2:33:56

3:07:14

3:22:30

4:15:16

4:29:42

Pace/Mile

9:03

9:10

9:10

9:14

9:33

9:38

9:46

9:46

9:50

9:55

10:03

10:07

10:12

10:18

Pace/K

5:38

5:42

5:42

5:44

5:56

5:59

6:04

6:04

6:07

6:09

6:15

6:17

6:20

6:24

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:48 to 12:18

7:20 to 7:39

Long Runs

10:48 to 11:48

6:43 to 7:20

Easy Runs

10:48 to 11:18

6:43 to 7:02

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:46 to 10:03

6:04 to 6:15

Tempo Runs

 

9:22 to 9:46

5:49 to 6:04

Tempo Intervals

 

9:14 to 9:33

5:44 to 5:56

 

Time/Interval

 

Cruise Intervals

(mile)

9:10 to 9:22

 

(1200m)

6:50 to 6:59

 

(1000m)

5:42 to 5:49

 

(800m)

4:33 to 4:39

 

(600m)

3:25 to 3:29

 

(400m)

2:17 to 2:20

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:59.1 to 2:04.2

2:01.5 to 2:08.5

800m

4:03.0 to 4:14.1

4:13.8 to 4:25.6

1000m

5:17.3 to 5:32.0

5:25.1 to 5:37.6

1200m

6:21.2 to 6:38.4

6:30.1 to 6:49.9

1600m

8:40.2 to 9:00.2

8:51.2 to 9:10.8

2000m

11:04.0 to 11:23.2

11:15.2 to 11:28.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

24.6 to 27.0

25.7 to 28.2

200m

51.3 to 56.5

52.7 to 57.9

300m

1:17.0 to 1:29.0

1:19.0 to 1:30.1

400m

1:48.0 to 2:00.1

1:52.9 to 2:01.5

600m

2:49.4 to 3:02.2

2:58.0 to 3:06.3