29:00 (8:41 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

25.6

51.2

1:47.0

2:19.6

3:54.9

5:07.1

8:03.9

8:41.1

11:00.6

17:15.2

18:31.9

23:34.3

29:00

30:05

Pace/Mile

--

--

--

--

--

--

--

--

8:51.5

9:15.3

9:16.0

9:29.0

9:40

9:41

Pace/K

--

--

--

--

--

--

5:22.6

5:23.8

5:30.3

5:45.0

5:45.5

5:53.6

6:00

6:01

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

39:21

49:35

49:51

1:02:30

1:36:51

1:44:43

2:11:47

2:19:04

2:40:24

2:47:25

3:23:37

3:40:13

4:37:36

4:53:18

Pace/Mile

9:51

9:58

9:58

10:02

10:23

10:28

10:37

10:37

10:42

10:47

10:56

11:01

11:05

11:12

Pace/K

6:07

6:11

6:11

6:14

6:27

6:30

6:36

6:36

6:39

6:42

6:48

6:51

6:53

6:58

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:42 to 13:12

7:54 to 8:13

Long Runs

11:42 to 12:42

7:17 to 7:54

Easy Runs

11:42 to 12:12

7:17 to 7:36

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:37 to 10:56

6:36 to 6:48

Tempo Runs

 

10:11 to 10:37

6:20 to 6:36

Tempo Intervals

 

10:02 to 10:23

6:14 to 6:27

 

Time/Interval

 

Cruise Intervals

(mile)

9:58 to 10:11

 

(1200m)

7:26 to 7:35

 

(1000m)

6:11 to 6:20

 

(800m)

4:57 to 5:04

 

(600m)

3:43 to 3:48

 

(400m)

2:29 to 2:32

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:09.5 to 2:15.1

2:12.1 to 2:19.7

800m

4:24.2 to 4:36.4

4:36.0 to 4:48.9

1000m

5:45.0 to 6:01.1

5:53.6 to 6:07.1

1200m

6:54.6 to 7:13.3

7:04.3 to 7:25.8

1600m

9:25.7 to 9:47.4

9:37.7 to 9:59.0

2000m

12:02.1 to 12:23.0

12:14.3 to 12:28.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

26.8 to 29.4

27.9 to 30.7

200m

55.8 to 1:01.4

57.3 to 1:03.0

300m

1:23.7 to 1:36.8

1:25.9 to 1:37.9

400m

1:57.5 to 2:10.6

2:02.8 to 2:12.1

600m

3:04.2 to 3:18.2

3:13.6 to 3:22.6