27:10 (8:08 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

24.0

47.9

1:40.2

2:10.7

3:40.1

4:47.6

7:33.3

8:08.1

10:18.9

16:09.7

17:21.6

22:04.9

27:10

28:11

Pace/Mile

--

--

--

--

--

--

--

--

8:17.9

8:40.2

8:40.8

8:53.0

9:03

9:04

Pace/K

--

--

--

--

--

--

5:02.2

5:03.3

5:09.4

5:23.2

5:23.6

5:31.2

5:38

5:38

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

36:52

46:27

46:42

58:33

1:30:44

1:38:06

2:03:27

2:10:17

2:30:15

2:36:50

3:10:45

3:26:18

4:20:03

4:34:45

Pace/Mile

9:14

9:20

9:20

9:24

9:44

9:48

9:57

9:57

10:01

10:06

10:15

10:19

10:23

10:30

Pace/K

5:44

5:48

5:48

5:51

6:03

6:06

6:11

6:11

6:14

6:16

6:22

6:25

6:27

6:31

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:00 to 12:30

7:27 to 7:46

Long Runs

11:00 to 12:00

6:50 to 7:27

Easy Runs

11:00 to 11:30

6:50 to 7:09

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

9:57 to 10:15

6:11 to 6:22

Tempo Runs

 

9:32 to 9:57

5:56 to 6:11

Tempo Intervals

 

9:24 to 9:44

5:51 to 6:03

 

Time/Interval

 

Cruise Intervals

(mile)

9:20 to 9:32

 

(1200m)

6:58 to 7:07

 

(1000m)

5:48 to 5:56

 

(800m)

4:38 to 4:44

 

(600m)

3:29 to 3:33

 

(400m)

2:19 to 2:22

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:01.3 to 2:06.5

2:03.8 to 2:10.9

800m

4:07.5 to 4:18.9

4:18.6 to 4:30.6

1000m

5:23.2 to 5:38.2

5:31.2 to 5:43.9

1200m

6:28.3 to 6:45.9

6:37.4 to 6:57.6

1600m

8:49.9 to 9:10.3

9:01.2 to 9:21.1

2000m

11:16.5 to 11:36.0

11:27.9 to 11:41.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

25.1 to 27.5

26.1 to 28.8

200m

52.3 to 57.5

53.7 to 59.0

300m

1:18.4 to 1:30.7

1:20.5 to 1:31.7

400m

1:50.1 to 2:02.3

1:55.0 to 2:03.8

600m

2:52.6 to 3:05.6

3:01.3 to 3:09.8