29:50 (8:56 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

26.3

52.6

1:50.1

2:23.6

4:01.7

5:15.9

8:17.8

8:56.0

11:19.6

17:44.9

19:03.9

24:15.0

29:50

30:57

Pace/Mile

--

--

--

--

--

--

--

--

9:06.8

9:31.2

9:31.9

9:45.3

9:57

9:58

Pace/K

--

--

--

--

--

--

5:31.9

5:33.1

5:39.8

5:54.9

5:55.4

6:03.7

6:11

6:11

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

40:29

51:01

51:17

1:04:18

1:39:38

1:47:44

2:15:34

2:23:04

2:45:00

2:52:13

3:29:28

3:46:33

4:45:34

5:01:43

Pace/Mile

10:08

10:15

10:15

10:20

10:41

10:46

10:56

10:56

11:00

11:05

11:15

11:20

11:24

11:32

Pace/K

6:18

6:22

6:22

6:25

6:39

6:41

6:47

6:47

6:50

6:53

6:59

7:02

7:05

7:10

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:02 to 13:32

8:06 to 8:25

Long Runs

12:02 to 13:02

7:29 to 8:06

Easy Runs

12:02 to 12:32

7:29 to 7:48

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:56 to 11:15

6:47 to 6:59

Tempo Runs

 

10:28 to 10:56

6:30 to 6:47

Tempo Intervals

 

10:20 to 10:41

6:25 to 6:39

 

Time/Interval

 

Cruise Intervals

(mile)

10:15 to 10:28

 

(1200m)

7:39 to 7:49

 

(1000m)

6:22 to 6:30

 

(800m)

5:06 to 5:12

 

(600m)

3:49 to 3:54

 

(400m)

2:33 to 2:36

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:13.2 to 2:18.9

2:15.9 to 2:23.7

800m

4:31.8 to 4:44.3

4:44.0 to 4:57.2

1000m

5:54.9 to 6:11.4

6:03.7 to 6:17.7

1200m

7:06.5 to 7:25.7

7:16.5 to 7:38.6

1600m

9:41.9 to 10:04.3

9:54.3 to 10:16.2

2000m

12:22.9 to 12:44.3

12:35.4 to 12:50.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

27.5 to 30.2

28.7 to 31.6

200m

57.4 to 1:03.2

58.9 to 1:04.8

300m

1:26.1 to 1:39.6

1:28.4 to 1:40.7

400m

2:00.9 to 2:14.3

2:06.3 to 2:15.9

600m

3:09.5 to 3:23.9

3:19.1 to 3:28.4