30:30 (9:08 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

26.9

53.8

1:52.5

2:26.8

4:07.1

5:22.9

8:28.9

9:08.0

11:34.8

18:08.7

19:29.4

24:47.5

30:30

31:39

Pace/Mile

--

--

--

--

--

--

--

--

9:19.0

9:44.0

9:44.7

9:58.4

10:10

10:11

Pace/K

--

--

--

--

--

--

5:39.3

5:40.5

5:47.4

6:02.9

6:03.3

6:11.8

6:19

6:20

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

41:23

52:09

52:26

1:05:44

1:41:51

1:50:08

2:18:36

2:26:16

2:48:41

2:56:04

3:34:09

3:51:36

4:51:57

5:08:28

Pace/Mile

10:21

10:29

10:29

10:34

10:56

11:01

11:10

11:10

11:15

11:20

11:30

11:35

11:40

11:47

Pace/K

6:26

6:31

6:31

6:34

6:47

6:50

6:57

6:57

7:00

7:03

7:09

7:12

7:15

7:19

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:17 to 13:47

8:15 to 8:34

Long Runs

12:17 to 13:17

7:38 to 8:15

Easy Runs

12:17 to 12:47

7:38 to 7:57

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:10 to 11:30

6:57 to 7:09

Tempo Runs

 

10:42 to 11:10

6:39 to 6:57

Tempo Intervals

 

10:34 to 10:56

6:34 to 6:47

 

Time/Interval

 

Cruise Intervals

(mile)

10:29 to 10:42

 

(1200m)

7:49 to 7:59

 

(1000m)

6:31 to 6:39

 

(800m)

5:13 to 5:19

 

(600m)

3:54 to 4:00

 

(400m)

2:36 to 2:40

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:16.2 to 2:22.0

2:18.9 to 2:26.9

800m

4:37.9 to 4:50.7

4:50.3 to 5:03.8

1000m

6:02.9 to 6:19.7

6:11.8 to 6:26.1

1200m

7:16.0 to 7:35.7

7:26.2 to 7:48.8

1600m

9:54.9 to 10:17.8

10:07.6 to 10:30.0

2000m

12:39.5 to 13:01.4

12:52.3 to 13:07.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

28.1 to 30.9

29.4 to 32.3

200m

58.7 to 1:04.6

1:00.2 to 1:06.2

300m

1:28.1 to 1:41.8

1:30.4 to 1:43.0

400m

2:03.6 to 2:17.3

2:09.2 to 2:18.9

600m

3:13.7 to 3:28.4

3:23.6 to 3:33.1