29:30 (8:50 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

26.0

52.1

1:48.9

2:22.0

3:59.0

5:12.4

8:12.2

8:50.1

11:12.0

17:33.0

18:51.1

23:58.7

29:30

30:36

Pace/Mile

--

--

--

--

--

--

--

--

9:00.7

9:24.8

9:25.5

9:38.8

9:50

9:51

Pace/K

--

--

--

--

--

--

5:28.2

5:29.4

5:36.0

5:51.0

5:51.4

5:59.6

6:07

6:07

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

40:02

50:27

50:43

1:03:34

1:38:31

1:46:31

2:14:03

2:21:28

2:43:09

2:50:18

3:27:08

3:44:01

4:42:23

4:58:21

Pace/Mile

10:01

10:08

10:08

10:13

10:34

10:39

10:48

10:48

10:53

10:58

11:07

11:12

11:17

11:24

Pace/K

6:13

6:18

6:18

6:21

6:34

6:37

6:43

6:43

6:46

6:49

6:55

6:58

7:01

7:05

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:54 to 13:24

8:01 to 8:20

Long Runs

11:54 to 12:54

7:24 to 8:01

Easy Runs

11:54 to 12:24

7:24 to 7:43

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:48 to 11:07

6:43 to 6:55

Tempo Runs

 

10:21 to 10:48

6:26 to 6:43

Tempo Intervals

 

10:13 to 10:34

6:21 to 6:34

 

Time/Interval

 

Cruise Intervals

(mile)

10:08 to 10:21

 

(1200m)

7:33 to 7:43

 

(1000m)

6:18 to 6:26

 

(800m)

5:02 to 5:09

 

(600m)

3:47 to 3:52

 

(400m)

2:31 to 2:34

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:11.7 to 2:17.4

2:14.4 to 2:22.1

800m

4:28.8 to 4:41.1

4:40.8 to 4:53.8

1000m

5:51.0 to 6:07.3

5:59.7 to 6:13.5

1200m

7:01.7 to 7:20.8

7:11.6 to 7:33.5

1600m

9:35.4 to 9:57.6

9:47.7 to 10:09.3

2000m

12:14.6 to 12:35.8

12:26.9 to 12:41.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

27.2 to 29.9

28.4 to 31.2

200m

56.8 to 1:02.5

58.3 to 1:04.0

300m

1:25.2 to 1:38.5

1:27.4 to 1:39.6

400m

1:59.5 to 2:12.8

2:04.9 to 2:14.4

600m

3:07.4 to 3:21.6

3:16.9 to 3:26.1