27:40 (8:17 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

24.4

48.8

1:42.1

2:13.2

3:44.1

4:52.9

7:41.6

8:17.1

10:30.3

16:27.6

17:40.8

22:29.3

27:40

28:42

Pace/Mile

--

--

--

--

--

--

--

--

8:27.1

8:49.7

8:50.4

9:02.8

9:13

9:14

Pace/K

--

--

--

--

--

--

5:07.8

5:08.9

5:15.1

5:29.2

5:29.6

5:37.3

5:44

5:44

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

37:33

47:18

47:34

59:37

1:32:24

1:39:54

2:05:43

2:12:40

2:33:01

2:39:43

3:14:16

3:30:05

4:24:50

4:39:49

Pace/Mile

9:24

9:30

9:30

9:35

9:55

9:59

10:08

10:08

10:13

10:17

10:26

10:30

10:35

10:41

Pace/K

5:50

5:54

5:54

5:57

6:10

6:12

6:18

6:18

6:21

6:23

6:29

6:32

6:34

6:39

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:11 to 12:41

7:35 to 7:54

Long Runs

11:11 to 12:11

6:58 to 7:35

Easy Runs

11:11 to 11:41

6:58 to 7:17

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:08 to 10:26

6:18 to 6:29

Tempo Runs

 

9:43 to 10:08

6:02 to 6:18

Tempo Intervals

 

9:35 to 9:55

5:57 to 6:10

 

Time/Interval

 

Cruise Intervals

(mile)

9:30 to 9:43

 

(1200m)

7:05 to 7:15

 

(1000m)

5:54 to 6:02

 

(800m)

4:44 to 4:50

 

(600m)

3:33 to 3:37

 

(400m)

2:22 to 2:25

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:03.6 to 2:08.9

2:06.0 to 2:13.3

800m

4:12.1 to 4:23.7

4:23.3 to 4:35.6

1000m

5:29.2 to 5:44.5

5:37.3 to 5:50.3

1200m

6:35.5 to 6:53.4

6:44.8 to 7:05.3

1600m

8:59.7 to 9:20.4

9:11.2 to 9:31.5

2000m

11:28.9 to 11:48.8

11:40.5 to 11:54.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

25.5 to 28.0

26.6 to 29.3

200m

53.3 to 58.6

54.6 to 1:00.1

300m

1:19.9 to 1:32.3

1:22.0 to 1:33.4

400m

1:52.1 to 2:04.6

1:57.2 to 2:06.0

600m

2:55.7 to 3:09.1

3:04.7 to 3:13.3