30:00 (8:59 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

26.5

52.9

1:50.7

2:24.4

4:03.0

5:17.6

8:20.5

8:59.0

11:23.4

17:50.9

19:10.3

24:23.1

30:00

31:07

Pace/Mile

--

--

--

--

--

--

--

--

9:09.9

9:34.4

9:35.1

9:48.6

10:00

10:01

Pace/K

--

--

--

--

--

--

5:33.7

5:34.9

5:41.7

5:56.9

5:57.4

6:05.7

6:13

6:14

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

40:43

51:18

51:35

1:04:39

1:40:11

1:48:20

2:16:19

2:23:52

2:45:55

2:53:11

3:30:39

3:47:48

4:47:10

5:03:25

Pace/Mile

10:11

10:18

10:18

10:23

10:45

10:50

10:59

10:59

11:04

11:09

11:19

11:23

11:28

11:35

Pace/K

6:20

6:24

6:24

6:27

6:41

6:44

6:50

6:50

6:53

6:56

7:02

7:05

7:08

7:12

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:05 to 13:35

8:08 to 8:27

Long Runs

12:05 to 13:05

7:31 to 8:08

Easy Runs

12:05 to 12:35

7:31 to 7:50

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

10:59 to 11:19

6:50 to 7:02

Tempo Runs

 

10:32 to 10:59

6:33 to 6:50

Tempo Intervals

 

10:23 to 10:45

6:27 to 6:41

 

Time/Interval

 

Cruise Intervals

(mile)

10:18 to 10:32

 

(1200m)

7:41 to 7:51

 

(1000m)

6:24 to 6:33

 

(800m)

5:07 to 5:14

 

(600m)

3:51 to 3:56

 

(400m)

2:34 to 2:37

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:14.0 to 2:19.7

2:16.7 to 2:24.5

800m

4:33.3 to 4:45.9

4:45.5 to 4:58.8

1000m

5:56.9 to 6:13.5

6:05.7 to 6:19.8

1200m

7:08.8 to 7:28.2

7:18.9 to 7:41.1

1600m

9:45.2 to 10:07.7

9:57.6 to 10:19.6

2000m

12:27.0 to 12:48.6

12:39.6 to 12:54.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

27.7 to 30.4

28.9 to 31.8

200m

57.7 to 1:03.5

59.3 to 1:05.1

300m

1:26.6 to 1:40.1

1:28.9 to 1:41.3

400m

2:01.5 to 2:15.1

2:07.0 to 2:16.7

600m

3:10.6 to 3:25.0

3:20.2 to 3:29.6