27:30 (8:14 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

24.3

48.5

1:41.5

2:12.4

3:42.8

4:51.2

7:38.8

8:14.1

10:26.5

16:21.6

17:34.4

22:21.2

27:30

28:32

Pace/Mile

--

--

--

--

--

--

--

--

8:24.0

8:46.5

8:47.2

8:59.6

9:10

9:11

Pace/K

--

--

--

--

--

--

5:05.9

5:07.0

5:13.2

5:27.2

5:27.6

5:35.3

5:42

5:42

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

37:19

47:01

47:17

59:16

1:31:50

1:39:18

2:04:58

2:11:53

2:32:06

2:38:45

3:13:05

3:28:49

4:23:14

4:38:08

Pace/Mile

9:20

9:27

9:27

9:31

9:51

9:56

10:04

10:04

10:09

10:13

10:22

10:26

10:31

10:38

Pace/K

5:48

5:52

5:52

5:55

6:07

6:10

6:16

6:16

6:18

6:21

6:27

6:29

6:32

6:36

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:08 to 12:38

7:32 to 7:51

Long Runs

11:08 to 12:08

6:55 to 7:32

Easy Runs

11:08 to 11:38

6:55 to 7:14

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:04 to 10:22

6:16 to 6:27

Tempo Runs

 

9:39 to 10:04

6:00 to 6:16

Tempo Intervals

 

9:31 to 9:51

5:55 to 6:07

 

Time/Interval

 

Cruise Intervals

(mile)

9:27 to 9:39

 

(1200m)

7:03 to 7:12

 

(1000m)

5:52 to 6:00

 

(800m)

4:42 to 4:48

 

(600m)

3:31 to 3:36

 

(400m)

2:21 to 2:24

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:02.8 to 2:08.1

2:05.3 to 2:12.5

800m

4:10.6 to 4:22.1

4:21.7 to 4:33.9

1000m

5:27.2 to 5:42.4

5:35.3 to 5:48.2

1200m

6:33.1 to 6:50.9

6:42.3 to 7:02.7

1600m

8:56.4 to 9:17.0

9:07.8 to 9:28.0

2000m

11:24.8 to 11:44.5

11:36.3 to 11:50.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

25.4 to 27.9

26.5 to 29.1

200m

52.9 to 58.2

54.3 to 59.7

300m

1:19.4 to 1:31.8

1:21.5 to 1:32.9

400m

1:51.4 to 2:03.8

1:56.5 to 2:05.3

600m

2:54.7 to 3:07.9

3:03.6 to 3:12.1