30:20 (9:05 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

26.8

53.5

1:51.9

2:26.0

4:05.7

5:21.2

8:26.1

9:05.0

11:31.0

18:02.8

19:23.0

24:39.4

30:20

31:28

Pace/Mile

--

--

--

--

--

--

--

--

9:16.0

9:40.8

9:41.5

9:55.1

10:07

10:08

Pace/K

--

--

--

--

--

--

5:37.5

5:38.7

5:45.5

6:00.9

6:01.3

6:09.8

6:17

6:18

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

41:10

51:52

52:09

1:05:22

1:41:18

1:49:32

2:17:50

2:25:28

2:47:46

2:55:06

3:32:59

3:50:20

4:50:21

5:06:47

Pace/Mile

10:18

10:25

10:25

10:30

10:52

10:57

11:07

11:07

11:12

11:16

11:26

11:31

11:36

11:43

Pace/K

6:24

6:29

6:29

6:32

6:45

6:48

6:54

6:54

6:57

7:00

7:06

7:09

7:12

7:17

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:13 to 13:43

8:13 to 8:32

Long Runs

12:13 to 13:13

7:36 to 8:13

Easy Runs

12:13 to 12:43

7:36 to 7:55

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:07 to 11:26

6:54 to 7:06

Tempo Runs

 

10:39 to 11:07

6:37 to 6:54

Tempo Intervals

 

10:30 to 10:52

6:32 to 6:45

 

Time/Interval

 

Cruise Intervals

(mile)

10:25 to 10:39

 

(1200m)

7:46 to 7:56

 

(1000m)

6:29 to 6:37

 

(800m)

5:11 to 5:18

 

(600m)

3:53 to 3:58

 

(400m)

2:35 to 2:39

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:15.5 to 2:21.3

2:18.2 to 2:26.1

800m

4:36.4 to 4:49.1

4:48.7 to 5:02.1

1000m

6:00.9 to 6:17.7

6:09.8 to 6:24.0

1200m

7:13.6 to 7:33.2

7:23.8 to 7:46.3

1600m

9:51.7 to 10:14.4

10:04.3 to 10:26.5

2000m

12:35.3 to 12:57.1

12:48.0 to 13:03.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

28.0 to 30.7

29.2 to 32.1

200m

58.4 to 1:04.2

59.9 to 1:05.9

300m

1:27.6 to 1:41.2

1:29.9 to 1:42.4

400m

2:02.9 to 2:16.6

2:08.5 to 2:18.2

600m

3:12.7 to 3:27.3

3:22.5 to 3:31.9