30:40 (9:11 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

27.1

54.1

1:53.2

2:27.6

4:08.4

5:24.7

8:31.7

9:11.0

11:38.6

18:14.7

19:35.8

24:55.6

30:40

31:49

Pace/Mile

--

--

--

--

--

--

--

--

9:22.1

9:47.2

9:47.9

10:01.7

10:13

10:14

Pace/K

--

--

--

--

--

--

5:41.2

5:42.4

5:49.3

6:04.9

6:05.3

6:13.9

6:21

6:22

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

41:37

52:26

52:43

1:06:05

1:42:25

1:50:44

2:19:21

2:27:04

2:49:37

2:57:02

3:35:19

3:52:52

4:53:33

5:10:09

Pace/Mile

10:25

10:32

10:32

10:37

10:59

11:04

11:14

11:14

11:19

11:24

11:34

11:39

11:44

11:51

Pace/K

6:28

6:33

6:33

6:36

6:50

6:53

6:59

6:59

7:02

7:05

7:11

7:14

7:17

7:22

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:21 to 13:51

8:18 to 8:37

Long Runs

12:21 to 13:21

7:41 to 8:18

Easy Runs

12:21 to 12:51

7:41 to 8:00

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:14 to 11:34

6:59 to 7:11

Tempo Runs

 

10:46 to 11:14

6:41 to 6:59

Tempo Intervals

 

10:37 to 10:59

6:36 to 6:50

 

Time/Interval

 

Cruise Intervals

(mile)

10:32 to 10:46

 

(1200m)

7:51 to 8:02

 

(1000m)

6:33 to 6:41

 

(800m)

5:14 to 5:21

 

(600m)

3:56 to 4:01

 

(400m)

2:37 to 2:41

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:17.0 to 2:22.8

2:19.7 to 2:27.7

800m

4:39.4 to 4:52.3

4:51.9 to 5:05.5

1000m

6:04.9 to 6:21.8

6:13.9 to 6:28.2

1200m

7:18.4 to 7:38.2

7:28.6 to 7:51.4

1600m

9:58.2 to 10:21.2

10:10.9 to 10:33.4

2000m

12:43.6 to 13:05.7

12:56.5 to 13:11.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

28.3 to 31.1

29.5 to 32.5

200m

59.0 to 1:04.9

1:00.6 to 1:06.6

300m

1:28.5 to 1:42.3

1:30.9 to 1:43.6

400m

2:04.2 to 2:18.1

2:09.9 to 2:19.7

600m

3:14.8 to 3:29.6

3:24.7 to 3:34.2