28:30 (8:32 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

25.1

50.3

1:45.2

2:17.2

3:50.9

5:01.8

7:55.5

8:32.1

10:49.3

16:57.3

18:12.8

23:09.9

28:30

29:34

Pace/Mile

--

--

--

--

--

--

--

--

8:42.4

9:05.7

9:06.4

9:19.2

9:30

9:31

Pace/K

--

--

--

--

--

--

5:17.1

5:18.2

5:24.6

5:39.1

5:39.5

5:47.5

5:54

5:55

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

38:40

48:44

49:00

1:01:25

1:35:11

1:42:55

2:09:30

2:16:40

2:37:38

2:44:31

3:20:07

3:36:25

4:32:48

4:48:14

Pace/Mile

9:41

9:48

9:48

9:52

10:13

10:17

10:26

10:26

10:31

10:36

10:45

10:49

10:54

11:01

Pace/K

6:01

6:05

6:05

6:08

6:21

6:24

6:29

6:29

6:32

6:35

6:41

6:43

6:46

6:51

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:31 to 13:01

7:47 to 8:06

Long Runs

11:31 to 12:31

7:10 to 7:47

Easy Runs

11:31 to 12:01

7:10 to 7:29

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:26 to 10:45

6:29 to 6:41

Tempo Runs

 

10:00 to 10:26

6:13 to 6:29

Tempo Intervals

 

9:52 to 10:13

6:08 to 6:21

 

Time/Interval

 

Cruise Intervals

(mile)

9:48 to 10:00

 

(1200m)

7:18 to 7:28

 

(1000m)

6:05 to 6:13

 

(800m)

4:52 to 4:58

 

(600m)

3:39 to 3:44

 

(400m)

2:26 to 2:29

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:07.3 to 2:12.7

2:09.8 to 2:17.3

800m

4:19.7 to 4:31.6

4:31.3 to 4:43.9

1000m

5:39.1 to 5:54.8

5:47.5 to 6:00.8

1200m

6:47.4 to 7:05.8

6:57.0 to 7:18.1

1600m

9:15.9 to 9:37.3

9:27.8 to 9:48.7

2000m

11:49.7 to 12:10.1

12:01.6 to 12:15.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

26.3 to 28.9

27.4 to 30.2

200m

54.9 to 1:00.3

56.3 to 1:01.9

300m

1:22.3 to 1:35.1

1:24.4 to 1:36.2

400m

1:55.5 to 2:08.3

2:00.7 to 2:09.8

600m

3:01.0 to 3:14.8

3:10.2 to 3:19.1