30:10 (9:02 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

26.6

53.2

1:51.3

2:25.2

4:04.4

5:19.4

8:23.3

9:02.0

11:27.2

17:56.8

19:16.7

24:31.2

30:10

31:18

Pace/Mile

--

--

--

--

--

--

--

--

9:12.9

9:37.6

9:38.3

9:51.9

10:03

10:04

Pace/K

--

--

--

--

--

--

5:35.6

5:36.8

5:43.6

5:58.9

5:59.4

6:07.8

6:15

6:16

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

40:56

51:35

51:52

1:05:01

1:40:45

1:48:56

2:17:05

2:24:40

2:46:51

2:54:09

3:31:49

3:49:04

4:48:46

5:05:06

Pace/Mile

10:15

10:22

10:22

10:27

10:49

10:53

11:03

11:03

11:08

11:13

11:22

11:27

11:32

11:39

Pace/K

6:22

6:26

6:26

6:29

6:43

6:46

6:52

6:52

6:55

6:58

7:04

7:07

7:10

7:15

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:09 to 13:39

8:11 to 8:30

Long Runs

12:09 to 13:09

7:34 to 8:11

Easy Runs

12:09 to 12:39

7:34 to 7:53

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:03 to 11:22

6:52 to 7:04

Tempo Runs

 

10:35 to 11:03

6:35 to 6:52

Tempo Intervals

 

10:27 to 10:49

6:29 to 6:43

 

Time/Interval

 

Cruise Intervals

(mile)

10:22 to 10:35

 

(1200m)

7:44 to 7:54

 

(1000m)

6:26 to 6:35

 

(800m)

5:09 to 5:16

 

(600m)

3:52 to 3:57

 

(400m)

2:35 to 2:38

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:14.7 to 2:20.5

2:17.4 to 2:25.3

800m

4:34.9 to 4:47.5

4:47.1 to 5:00.5

1000m

5:58.9 to 6:15.6

6:07.8 to 6:21.9

1200m

7:11.2 to 7:30.7

7:21.3 to 7:43.7

1600m

9:48.4 to 10:11.1

10:01.0 to 10:23.1

2000m

12:31.2 to 12:52.8

12:43.8 to 12:58.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

27.8 to 30.6

29.0 to 31.9

200m

58.1 to 1:03.9

59.6 to 1:05.5

300m

1:27.1 to 1:40.7

1:29.4 to 1:41.9

400m

2:02.2 to 2:15.8

2:07.7 to 2:17.4

600m

3:11.6 to 3:26.1

3:21.4 to 3:30.7