27:20 (8:11 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

24.1

48.2

1:40.9

2:11.6

3:41.4

4:49.4

7:36.0

8:11.1

10:22.7

16:15.7

17:28.0

22:13.0

27:20

28:21

Pace/Mile

--

--

--

--

--

--

--

--

8:21.0

8:43.4

8:44.0

8:56.3

9:07

9:08

Pace/K

--

--

--

--

--

--

5:04.1

5:05.2

5:11.3

5:25.2

5:25.6

5:33.2

5:40

5:40

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

37:05

46:44

47:00

58:54

1:31:17

1:38:42

2:04:12

2:11:05

2:31:10

2:37:47

3:11:55

3:27:33

4:21:38

4:36:26

Pace/Mile

9:17

9:23

9:23

9:28

9:48

9:52

10:01

10:01

10:05

10:10

10:18

10:23

10:27

10:34

Pace/K

5:46

5:50

5:50

5:53

6:05

6:08

6:13

6:13

6:16

6:19

6:24

6:27

6:30

6:34

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:04 to 12:34

7:30 to 7:49

Long Runs

11:04 to 12:04

6:53 to 7:30

Easy Runs

11:04 to 11:34

6:53 to 7:12

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:01 to 10:18

6:13 to 6:24

Tempo Runs

 

9:36 to 10:01

5:58 to 6:13

Tempo Intervals

 

9:28 to 9:48

5:53 to 6:05

 

Time/Interval

 

Cruise Intervals

(mile)

9:23 to 9:36

 

(1200m)

7:00 to 7:09

 

(1000m)

5:50 to 5:58

 

(800m)

4:40 to 4:46

 

(600m)

3:30 to 3:35

 

(400m)

2:20 to 2:23

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:02.1 to 2:07.3

2:04.5 to 2:11.7

800m

4:09.0 to 4:20.5

4:20.2 to 4:32.3

1000m

5:25.2 to 5:40.3

5:33.2 to 5:46.0

1200m

6:30.7 to 6:48.4

6:39.9 to 7:00.2

1600m

8:53.2 to 9:13.7

9:04.5 to 9:24.6

2000m

11:20.6 to 11:40.3

11:32.1 to 11:45.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

25.2 to 27.7

26.3 to 28.9

200m

52.6 to 57.9

54.0 to 59.3

300m

1:18.9 to 1:31.2

1:21.0 to 1:32.3

400m

1:50.7 to 2:03.1

1:55.7 to 2:04.5

600m

2:53.6 to 3:06.8

3:02.4 to 3:10.9