28:50 (8:38 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

25.4

50.9

1:46.4

2:18.8

3:53.6

5:05.3

8:01.1

8:38.1

10:56.8

17:09.2

18:25.5

23:26.2

28:50

29:55

Pace/Mile

--

--

--

--

--

--

--

--

8:48.5

9:12.1

9:12.8

9:25.7

9:37

9:38

Pace/K

--

--

--

--

--

--

5:20.8

5:21.9

5:28.4

5:43.0

5:43.5

5:51.5

5:58

5:59

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

39:08

49:18

49:34

1:02:08

1:36:17

1:44:07

2:11:01

2:18:16

2:39:28

2:46:27

3:22:27

3:38:57

4:36:00

4:51:37

Pace/Mile

9:47

9:54

9:54

9:59

10:20

10:24

10:34

10:34

10:38

10:43

10:52

10:57

11:01

11:08

Pace/K

6:05

6:09

6:09

6:12

6:25

6:28

6:34

6:34

6:37

6:40

6:45

6:48

6:51

6:55

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:38 to 13:08

7:51 to 8:10

Long Runs

11:38 to 12:38

7:14 to 7:51

Easy Runs

11:38 to 12:08

7:14 to 7:33

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:34 to 10:52

6:34 to 6:45

Tempo Runs

 

10:07 to 10:34

6:17 to 6:34

Tempo Intervals

 

9:59 to 10:20

6:12 to 6:25

 

Time/Interval

 

Cruise Intervals

(mile)

9:54 to 10:07

 

(1200m)

7:23 to 7:33

 

(1000m)

6:09 to 6:17

 

(800m)

4:55 to 5:02

 

(600m)

3:42 to 3:46

 

(400m)

2:28 to 2:31

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:08.8 to 2:14.3

2:11.4 to 2:18.9

800m

4:22.7 to 4:34.8

4:34.4 to 4:47.2

1000m

5:43.0 to 5:59.0

5:51.5 to 6:05.0

1200m

6:52.2 to 7:10.8

7:01.8 to 7:23.2

1600m

9:22.4 to 9:44.1

9:34.4 to 9:55.5

2000m

11:58.0 to 12:18.7

12:10.1 to 12:24.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

26.6 to 29.2

27.8 to 30.5

200m

55.5 to 1:01.0

57.0 to 1:02.6

300m

1:23.3 to 1:36.2

1:25.4 to 1:37.4

400m

1:56.8 to 2:09.8

2:02.1 to 2:11.4

600m

3:03.1 to 3:17.0

3:12.5 to 3:21.4