28:40 (8:35 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

25.3

50.6

1:45.8

2:18.0

3:52.2

5:03.5

7:58.3

8:35.1

10:53.0

17:03.3

18:19.1

23:18.1

28:40

29:44

Pace/Mile

--

--

--

--

--

--

--

--

8:45.4

9:08.9

9:09.6

9:22.4

9:33

9:34

Pace/K

--

--

--

--

--

--

5:18.9

5:20.1

5:26.5

5:41.1

5:41.5

5:49.5

5:56

5:57

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

38:54

49:01

49:17

1:01:47

1:35:44

1:43:31

2:10:16

2:17:28

2:38:33

2:45:29

3:21:17

3:37:41

4:34:24

4:49:55

Pace/Mile

9:44

9:51

9:51

9:56

10:16

10:21

10:30

10:30

10:35

10:39

10:48

10:53

10:58

11:05

Pace/K

6:03

6:07

6:07

6:10

6:23

6:26

6:31

6:31

6:34

6:37

6:43

6:46

6:49

6:53

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:35 to 13:05

7:49 to 8:08

Long Runs

11:35 to 12:35

7:12 to 7:49

Easy Runs

11:35 to 12:05

7:12 to 7:31

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:30 to 10:48

6:31 to 6:43

Tempo Runs

 

10:04 to 10:30

6:15 to 6:31

Tempo Intervals

 

9:56 to 10:16

6:10 to 6:23

 

Time/Interval

 

Cruise Intervals

(mile)

9:51 to 10:04

 

(1200m)

7:21 to 7:30

 

(1000m)

6:07 to 6:15

 

(800m)

4:54 to 5:00

 

(600m)

3:40 to 3:45

 

(400m)

2:27 to 2:30

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:08.0 to 2:13.5

2:10.6 to 2:18.1

800m

4:21.2 to 4:33.2

4:32.8 to 4:45.5

1000m

5:41.1 to 5:56.9

5:49.5 to 6:02.9

1200m

6:49.8 to 7:08.3

6:59.4 to 7:20.6

1600m

9:19.2 to 9:40.7

9:31.1 to 9:52.1

2000m

11:53.8 to 12:14.4

12:05.8 to 12:20.1

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

26.4 to 29.0

27.6 to 30.3

200m

55.2 to 1:00.7

56.6 to 1:02.2

300m

1:22.8 to 1:35.7

1:24.9 to 1:36.8

400m

1:56.1 to 2:09.1

2:01.4 to 2:10.6

600m

3:02.1 to 3:15.9

3:11.3 to 3:20.3