29:10 (8:44 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

25.7

51.5

1:47.6

2:20.4

3:56.3

5:08.8

8:06.6

8:44.1

11:04.4

17:21.1

18:38.3

23:42.5

29:10

30:16

Pace/Mile

--

--

--

--

--

--

--

--

8:54.6

9:18.5

9:19.2

9:32.3

9:43

9:44

Pace/K

--

--

--

--

--

--

5:24.5

5:25.6

5:32.2

5:47.0

5:47.4

5:55.6

6:02

6:03

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

39:35

49:52

50:09

1:02:51

1:37:24

1:45:19

2:12:32

2:19:52

2:41:19

2:48:22

3:24:47

3:41:29

4:39:11

4:54:59

Pace/Mile

9:54

10:01

10:01

10:06

10:27

10:32

10:41

10:41

10:46

10:50

11:00

11:04

11:09

11:16

Pace/K

6:09

6:14

6:14

6:17

6:30

6:33

6:38

6:38

6:41

6:44

6:50

6:53

6:56

7:00

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:46 to 13:16

7:56 to 8:15

Long Runs

11:46 to 12:46

7:19 to 7:56

Easy Runs

11:46 to 12:16

7:19 to 7:38

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:41 to 11:00

6:38 to 6:50

Tempo Runs

 

10:14 to 10:41

6:22 to 6:38

Tempo Intervals

 

10:06 to 10:27

6:17 to 6:30

 

Time/Interval

 

Cruise Intervals

(mile)

10:01 to 10:14

 

(1200m)

7:28 to 7:38

 

(1000m)

6:14 to 6:22

 

(800m)

4:59 to 5:05

 

(600m)

3:44 to 3:49

 

(400m)

2:29 to 2:33

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:10.3 to 2:15.8

2:12.9 to 2:20.5

800m

4:25.7 to 4:38.0

4:37.6 to 4:50.5

1000m

5:47.0 to 6:03.1

5:55.6 to 6:09.3

1200m

6:56.9 to 7:15.8

7:06.7 to 7:28.3

1600m

9:28.9 to 9:50.8

9:41.0 to 10:02.4

2000m

12:06.3 to 12:27.2

12:18.5 to 12:33.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

26.9 to 29.5

28.1 to 30.9

200m

56.1 to 1:01.8

57.6 to 1:03.3

300m

1:24.2 to 1:37.3

1:26.4 to 1:38.5

400m

1:58.2 to 2:11.3

2:03.5 to 2:12.9

600m

3:05.3 to 3:19.3

3:14.7 to 3:23.8