26:50 (8:02 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

23.7

47.4

1:39.0

2:09.1

3:37.4

4:44.1

7:27.7

8:02.1

10:11.3

15:57.8

17:08.9

21:48.7

26:50

27:50

Pace/Mile

--

--

--

--

--

--

--

--

8:11.8

8:33.8

8:34.4

8:46.5

8:57

8:58

Pace/K

--

--

--

--

--

--

4:58.5

4:59.6

5:05.6

5:19.2

5:19.6

5:27.1

5:33

5:34

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

36:25

45:53

46:08

57:50

1:29:37

1:36:54

2:01:56

2:08:41

2:28:25

2:34:54

3:08:24

3:23:46

4:16:51

4:31:23

Pace/Mile

9:07

9:13

9:13

9:17

9:37

9:41

9:50

9:50

9:54

9:58

10:07

10:11

10:16

10:22

Pace/K

5:40

5:44

5:44

5:46

5:58

6:01

6:06

6:06

6:09

6:12

6:17

6:20

6:23

6:27

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:52 to 12:22

7:23 to 7:42

Long Runs

10:52 to 11:52

6:46 to 7:23

Easy Runs

10:52 to 11:22

6:46 to 7:05

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:50 to 10:07

6:06 to 6:17

Tempo Runs

 

9:25 to 9:50

5:51 to 6:06

Tempo Intervals

 

9:17 to 9:37

5:46 to 5:58

 

Time/Interval

 

Cruise Intervals

(mile)

9:13 to 9:25

 

(1200m)

6:52 to 7:01

 

(1000m)

5:44 to 5:51

 

(800m)

4:35 to 4:41

 

(600m)

3:26 to 3:31

 

(400m)

2:17 to 2:20

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

1:59.8 to 2:05.0

2:02.2 to 2:09.3

800m

4:04.5 to 4:15.7

4:15.4 to 4:27.3

1000m

5:19.2 to 5:34.1

5:27.1 to 5:39.7

1200m

6:23.6 to 6:40.9

6:32.6 to 6:52.5

1600m

8:43.4 to 9:03.5

8:54.6 to 9:14.2

2000m

11:08.2 to 11:27.4

11:19.4 to 11:32.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

24.8 to 27.2

25.8 to 28.4

200m

51.7 to 56.8

53.0 to 58.3

300m

1:17.5 to 1:29.6

1:19.5 to 1:30.6

400m

1:48.7 to 2:00.8

1:53.6 to 2:02.2

600m

2:50.4 to 3:03.4

2:59.1 to 3:07.5