You know what's scary? This little chart here. My big, reach goal for the Marine Corps marathon is to get close to the 4:30 mark. This little chart says that it's entirely possible. It's from here, and the calculations are based on a 5k that I did on New Year's day. For reference sake, my time for the Philly marathon? 5:11. Gulp.
| Event | 100m | 200m | 400m | 500m | 800m | 1000m | 1500m | Mile | 2000m | 3000m | 2M | 4000m | 3M | 5000m |
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| Time | 24.0 | 48.1 | 1:40.5 | 2:11.1 | 3:40.7 | 4:48.5 | 7:34.6 | 8:09.6 | 10:20.7 | 16:12.6 | 17:24.7 | 22:08.8 | 27:15 | 28:16 |
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| Pace/Mile | -- | -- | -- | -- | -- | -- | -- | -- | 8:19.4 | 8:41.7 | 8:42.4 | 8:54.6 | 9:05 | 9:06 |
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| Pace/K | -- | -- | -- | -- | -- | -- | 5:03.1 | 5:04.2 | 5:10.3 | 5:24.2 | 5:24.6 | 5:32.2 | 5:39 | 5:39 |
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| Event | 4M | 8000m | 5M | 10K | 15K | 10M | 20K | 13.1M | 15M | 25K | 30K | 20M | 25M | Marathon |
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| Time | 36:58 | 46:35 | 46:51 | 58:43 | 1:31:00 | 1:38:23 | 2:03:49 | 2:10:40 | 2:30:42 | 2:37:17 | 3:11:19 | 3:26:54 | 4:20:49 | 4:35:34 |
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| Pace/Mile | 9:15 | 9:22 | 9:22 | 9:26 | 9:46 | 9:50 | 9:59 | 9:59 | 10:03 | 10:08 | 10:16 | 10:21 | 10:25 | 10:32 |
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| Pace/K | 5:45 | 5:49 | 5:49 | 5:52 | 6:04 | 6:07 | 6:12 | 6:12 | 6:15 | 6:18 | 6:23 | 6:26 | 6:28 | 6:32 |
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| Endurance Workouts | Pace/Mile | Pace/K |
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| Recovery Jogs | 12:02 to 12:32 | 7:28 to 7:47 | | Long Runs | 11:02 to 12:02 | 6:51 to 7:28 | | Easy Runs | 11:02 to 11:32 | 6:51 to 7:10 |
| | Stamina Workouts | Pace/Mile | Pace/K |
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| Steady-State Runs | | 9:59 to 10:16 | 6:12 to 6:23 | | Tempo Runs | | 9:34 to 9:59 | 5:57 to 6:12 | | Tempo Intervals | | 9:26 to 9:46 | 5:52 to 6:04 | | Time/Interval | |
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| Cruise Intervals | (mile) | 9:22 to 9:34 | | | (1200m) | 6:59 to 7:08 | | | (1000m) | 5:49 to 5:57 | | | (800m) | 4:39 to 4:45 | | | (600m) | 3:29 to 3:34 | | | (400m) | 2:20 to 2:23 | |
| | Key | m = meters | M = miles | K = kilometers |
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| | Speed Workouts |
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| | Middle Distance Runners | Long Distance Runners |
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| 400m | 2:01.7 to 2:06.9 | 2:04.1 to 2:11.3 |
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| 800m | 4:08.3 to 4:19.7 | 4:19.3 to 4:31.4 |
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| 1000m | 5:24.2 to 5:39.2 | 5:32.2 to 5:44.9 |
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| 1200m | 6:29.5 to 6:47.1 | 6:38.6 to 6:58.8 |
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| 1600m | 8:51.5 to 9:11.9 | 9:02.8 to 9:22.8 |
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| 2000m | 11:18.5 to 11:38.0 | 11:29.9 to 11:43.5 |
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| | Sprint Workouts |
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| | Middle Distance Runners | Long Distance Runners |
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| 100m | 25.1 to 27.6 | 26.2 to 28.8 |
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| 200m | 52.4 to 57.7 | 53.8 to 59.2 |
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| 300m | 1:18.7 to 1:30.9 | 1:20.7 to 1:32.0 |
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| 400m | 1:50.4 to 2:02.7 | 1:55.4 to 2:04.1 |
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| 600m | 2:53.1 to 3:06.2 | 3:01.9 to 3:10.3 |
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| | © 1996-2006 Greg McMillan, McMillan Running Company, Inc. |
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