27:50 (8:20 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

24.6

49.1

1:42.7

2:14.0

3:45.5

4:54.7

7:44.4

8:20.1

10:34.1

16:33.5

17:47.2

22:37.4

27:50

28:53

Pace/Mile

--

--

--

--

--

--

--

--

8:30.2

8:52.9

8:53.6

9:06.1

9:17

9:18

Pace/K

--

--

--

--

--

--

5:09.6

5:10.8

5:17.0

5:31.1

5:31.6

5:39.3

5:46

5:47

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

37:46

47:36

47:51

59:59

1:32:57

1:40:30

2:06:29

2:13:28

2:33:56

2:40:40

3:15:26

3:31:21

4:26:26

4:41:30

Pace/Mile

9:27

9:34

9:34

9:38

9:58

10:03

10:12

10:12

10:16

10:21

10:30

10:34

10:39

10:45

Pace/K

5:52

5:57

5:57

5:59

6:12

6:15

6:20

6:20

6:23

6:26

6:31

6:34

6:37

6:41

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:15 to 12:45

7:37 to 7:56

Long Runs

11:15 to 12:15

7:00 to 7:37

Easy Runs

11:15 to 11:45

7:00 to 7:19

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:12 to 10:30

6:20 to 6:31

Tempo Runs

 

9:46 to 10:12

6:04 to 6:20

Tempo Intervals

 

9:38 to 9:58

5:59 to 6:12

 

Time/Interval

 

Cruise Intervals

(mile)

9:34 to 9:46

 

(1200m)

7:08 to 7:17

 

(1000m)

5:57 to 6:04

 

(800m)

4:45 to 4:51

 

(600m)

3:34 to 3:39

 

(400m)

2:23 to 2:26

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:04.3 to 2:09.6

2:06.8 to 2:14.1

800m

4:13.6 to 4:25.2

4:24.9 to 4:37.2

1000m

5:31.1 to 5:46.5

5:39.3 to 5:52.4

1200m

6:37.9 to 6:55.9

6:47.2 to 7:07.8

1600m

9:02.9 to 9:23.8

9:14.5 to 9:34.9

2000m

11:33.1 to 11:53.1

11:44.7 to 11:58.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

25.7 to 28.2

26.8 to 29.5

200m

53.6 to 58.9

55.0 to 1:00.4

300m

1:20.4 to 1:32.9

1:22.5 to 1:34.0

400m

1:52.8 to 2:05.3

1:57.9 to 2:06.8

600m

2:56.8 to 3:10.2

3:05.8 to 3:14.4