27:00 (8:05 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

23.8

47.6

1:39.6

2:09.9

3:38.7

4:45.9

7:30.5

8:05.1

10:15.1

16:03.8

17:15.2

21:56.8

27:00

28:01

Pace/Mile

--

--

--

--

--

--

--

--

8:14.9

8:37.0

8:37.6

8:49.7

9:00

9:01

Pace/K

--

--

--

--

--

--

5:00.4

5:01.4

5:07.5

5:21.2

5:21.6

5:29.2

5:35

5:36

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

36:38

46:10

46:25

58:11

1:30:10

1:37:30

2:02:41

2:09:29

2:29:20

2:35:52

3:09:35

3:25:02

4:18:27

4:33:04

Pace/Mile

9:10

9:17

9:17

9:21

9:40

9:45

9:53

9:53

9:58

10:02

10:11

10:15

10:19

10:26

Pace/K

5:42

5:46

5:46

5:49

6:01

6:03

6:09

6:09

6:11

6:14

6:20

6:22

6:25

6:29

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

11:56 to 12:26

7:25 to 7:44

Long Runs

10:56 to 11:56

6:48 to 7:25

Easy Runs

10:56 to 11:26

6:48 to 7:07

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:53 to 10:11

6:09 to 6:20

Tempo Runs

 

9:29 to 9:53

5:53 to 6:09

Tempo Intervals

 

9:21 to 9:40

5:49 to 6:01

 

Time/Interval

 

Cruise Intervals

(mile)

9:17 to 9:29

 

(1200m)

6:55 to 7:04

 

(1000m)

5:46 to 5:53

 

(800m)

4:37 to 4:43

 

(600m)

3:28 to 3:32

 

(400m)

2:18 to 2:21

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:00.6 to 2:05.7

2:03.0 to 2:10.1

800m

4:06.0 to 4:17.3

4:17.0 to 4:28.9

1000m

5:21.2 to 5:36.2

5:29.2 to 5:41.8

1200m

6:26.0 to 6:43.4

6:35.0 to 6:55.0

1600m

8:46.7 to 9:06.9

8:57.9 to 9:17.7

2000m

11:12.3 to 11:31.7

11:23.6 to 11:37.1

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

24.9 to 27.3

26.0 to 28.6

200m

52.0 to 57.2

53.3 to 58.6

300m

1:18.0 to 1:30.1

1:20.0 to 1:31.2

400m

1:49.4 to 2:01.6

1:54.3 to 2:03.0

600m

2:51.5 to 3:04.5

3:00.2 to 3:08.6