29:40 (8:53 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

26.2

52.4

1:49.5

2:22.8

4:00.3

5:14.1

8:15.0

8:53.0

11:15.8

17:39.0

18:57.5

24:06.8

29:40

30:47

Pace/Mile

--

--

--

--

--

--

--

--

9:03.8

9:28.0

9:28.7

9:42.1

9:53

9:54

Pace/K

--

--

--

--

--

--

5:30.0

5:31.2

5:37.9

5:53.0

5:53.4

6:01.7

6:09

6:09

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

40:15

50:44

51:00

1:03:56

1:39:04

1:47:08

2:14:49

2:22:16

2:44:05

2:51:15

3:28:18

3:45:17

4:43:59

5:00:02

Pace/Mile

10:04

10:12

10:12

10:16

10:38

10:43

10:52

10:52

10:57

11:02

11:11

11:16

11:21

11:28

Pace/K

6:16

6:20

6:20

6:23

6:36

6:39

6:45

6:45

6:48

6:51

6:57

7:00

7:03

7:07

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

12:58 to 13:28

8:03 to 8:22

Long Runs

11:58 to 12:58

7:26 to 8:03

Easy Runs

11:58 to 12:28

7:26 to 7:45

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:52 to 11:11

6:45 to 6:57

Tempo Runs

 

10:25 to 10:52

6:28 to 6:45

Tempo Intervals

 

10:16 to 10:38

6:23 to 6:36

 

Time/Interval

 

Cruise Intervals

(mile)

10:12 to 10:25

 

(1200m)

7:36 to 7:46

 

(1000m)

6:20 to 6:28

 

(800m)

5:04 to 5:11

 

(600m)

3:48 to 3:53

 

(400m)

2:32 to 2:35

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:12.5 to 2:18.2

2:15.2 to 2:22.9

800m

4:30.3 to 4:42.7

4:42.4 to 4:55.5

1000m

5:53.0 to 6:09.4

6:01.7 to 6:15.6

1200m

7:04.1 to 7:23.2

7:14.0 to 7:36.0

1600m

9:38.7 to 10:00.9

9:51.0 to 10:12.8

2000m

12:18.7 to 12:40.0

12:31.2 to 12:45.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

27.4 to 30.0

28.6 to 31.4

200m

57.1 to 1:02.8

58.6 to 1:04.4

300m

1:25.7 to 1:39.0

1:27.9 to 1:40.2

400m

2:00.2 to 2:13.6

2:05.6 to 2:15.2

600m

3:08.4 to 3:22.7

3:18.0 to 3:27.3