29:20 (8:47 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

25.9

51.8

1:48.2

2:21.2

3:57.6

5:10.6

8:09.4

8:47.1

11:08.2

17:27.1

18:44.7

23:50.6

29:20

30:26

Pace/Mile

--

--

--

--

--

--

--

--

8:57.6

9:21.6

9:22.4

9:35.5

9:47

9:48

Pace/K

--

--

--

--

--

--

5:26.3

5:27.5

5:34.1

5:49.0

5:49.4

5:57.6

6:04

6:05

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

39:48

50:09

50:26

1:03:13

1:37:58

1:45:55

2:13:18

2:20:40

2:42:14

2:49:20

3:25:58

3:42:45

4:40:47

4:56:40

Pace/Mile

9:58

10:05

10:05

10:09

10:31

10:35

10:45

10:45

10:49

10:54

11:04

11:08

11:13

11:20

Pace/K

6:11

6:16

6:16

6:19

6:32

6:35

6:41

6:41

6:44

6:46

6:52

6:55

6:58

7:03

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:50 to 13:20

7:59 to 8:18

Long Runs

11:50 to 12:50

7:22 to 7:59

Easy Runs

11:50 to 12:20

7:22 to 7:41

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:45 to 11:04

6:41 to 6:52

Tempo Runs

 

10:18 to 10:45

6:24 to 6:41

Tempo Intervals

 

10:09 to 10:31

6:19 to 6:32

 

Time/Interval

 

Cruise Intervals

(mile)

10:05 to 10:18

 

(1200m)

7:31 to 7:41

 

(1000m)

6:16 to 6:24

 

(800m)

5:01 to 5:07

 

(600m)

3:45 to 3:50

 

(400m)

2:30 to 2:34

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:11.0 to 2:16.6

2:13.6 to 2:21.3

800m

4:27.3 to 4:39.5

4:39.2 to 4:52.2

1000m

5:49.0 to 6:05.2

5:57.6 to 6:11.4

1200m

6:59.3 to 7:18.3

7:09.1 to 7:30.9

1600m

9:32.2 to 9:54.2

9:44.4 to 10:05.9

2000m

12:10.4 to 12:31.5

12:22.7 to 12:37.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

27.1 to 29.7

28.2 to 31.1

200m

56.5 to 1:02.1

57.9 to 1:03.7

300m

1:24.7 to 1:37.9

1:26.9 to 1:39.1

400m

1:58.8 to 2:12.1

2:04.2 to 2:13.6

600m

3:06.3 to 3:20.4

3:15.8 to 3:24.9