31:10 (9:20 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

27.5

55

1:55

2:30

4:12.5

5:30

8:40

9:20

11:50

18:32.5

19:55

25:20

31:10

32:20

Pace/Mile

--

--

--

--

--

--

--

--

9:31.3

9:56.8

9:57.5

10:11.5

10:23

10:25

Pace/K

--

--

--

--

--

--

5:46.7

5:48.0

5:55.0

6:10.8

6:11.3

6:20.0

6:27

6:28

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

42:18

53:18

53:35

1:07:10

1:44:05

1:52:33

2:21:38

2:29:28

2:52:23

2:59:55

3:38:50

3:56:40

4:58:20

5:15:13

Pace/Mile

10:35

10:43

10:43

10:48

11:10

11:15

11:25

11:25

11:30

11:35

11:45

11:50

11:55

12:03

Pace/K

6:35

6:39

6:39

6:42

6:56

6:59

7:06

7:06

7:09

7:12

7:18

7:21

7:24

7:29

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:33 to 14:03

8:25 to 8:44

Long Runs

12:33 to 13:33

7:48 to 8:25

Easy Runs

12:33 to 13:03

7:48 to 8:07

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:25 to 11:45

7:06 to 7:18

Tempo Runs

 

10:57 to 11:25

6:48 to 7:06

Tempo Intervals

 

10:48 to 11:10

6:42 to 6:56

 

Time/Interval

 

Cruise Intervals

(mile)

10:43 to 10:57

 

(1200m)

7:59 to 8:10

 

(1000m)

6:39 to 6:48

 

(800m)

5:19 to 5:26

 

(600m)

4:00 to 4:05

 

(400m)

2:40 to 2:43

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:19.2 to 2:25.2

2:22.0 to 2:30.2

800m

4:44.0 to 4:57.0

4:56.6 to 5:10.4

1000m

6:10.8 to 6:28.0

6:20.0 to 6:34.6

1200m

7:25.5 to 7:45.7

7:36.0 to 7:59.1

1600m

10:08.0 to 10:31.3

10:20.9 to 10:43.7

2000m

12:56.1 to 13:18.5

13:09.1 to 13:24.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

28.8 to 31.6

30.0 to 33.0

200m

1:00.0 to 1:06.0

1:01.6 to 1:07.7

300m

1:30.0 to 1:44.0

1:32.3 to 1:45.3

400m

2:06.3 to 2:20.3

2:12.0 to 2:22.0

600m

3:18.0 to 3:33.0

3:28.0 to 3:37.7