28:20 (8:29 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

25.6

50.1

1:44.5

2:16.4

3:49.5

5:00

7:52.7

8:29.1

10:45.5

16:51.4

18:06.4

23:01.8

28:20

29:24

Pace/Mile

--

--

--

--

--

--

--

--

8:39.3

9:02.5

9:03.2

9:15.9

9:27

9:28

Pace/K

--

--

--

--

--

--

5:15.2

5:16.3

5:22.7

5:37.1

5:37.5

5:45.4

5:52

5:53

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

38:27

48:27

48:43

1:01:04

1:34:37

1:42:19

2:08:45

2:15:52

2:36:42

2:43:34

3:18:56

3:35:09

4:31:13

4:46:33

Pace/Mile

9:37

9:44

9:44

9:49

10:09

10:14

10:23

10:23

10:27

10:32

10:41

10:45

10:50

10:57

Pace/K

5:59

6:03

6:03

6:06

6:18

6:21

6:27

6:27

6:30

6:33

6:38

6:41

6:44

6:48

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:27 to 12:57

7:44 to 8:03

Long Runs

11:27 to 12:27

7:07 to 7:44

Easy Runs

11:27 to 11:57

7:07 to 7:26

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:23 to 10:41

6:27 to 6:38

Tempo Runs

 

9:57 to 10:23

6:11 to 6:27

Tempo Intervals

 

9:49 to 10:09

6:06 to 6:18

 

Time/Interval

 

Cruise Intervals

(mile)

9:44 to 9:57

 

(1200m)

7:16 to 7:25

 

(1000m)

6:03 to 6:11

 

(800m)

4:50 to 4:57

 

(600m)

3:38 to 3:43

 

(400m)

2:25 to 2:28

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:06.5 to 2:12.0

2:09.1 to 2:16.5

800m

4:18.2 to 4:30.0

4:29.7 to 4:42.2

1000m

5:37.1 to 5:52.8

5:45.4 to 5:58.7

1200m

6:45.0 to 7:03.3

6:54.5 to 7:15.5

1600m

9:12.7 to 9:33.9

9:24.4 to 9:45.2

2000m

11:45.5 to 12:05.9

11:57.4 to 12:11.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

26.1 to 28.7

27.3 to 30.0

200m

54.5 to 1:00.0

56.0 to 1:01.5

300m

1:21.8 to 1:34.6

1:23.9 to 1:35.7

400m

1:54.8 to 2:07.6

2:00.0 to 2:09.1

600m

3:00.0 to 3:13.6

3:09.1 to 3:17.9