31:20 (9:23 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

27.6

55.3

1:55.6

2:30.8

4:13.9

5:31.8

8:42.8

9:23.0

11:53.8

18:38.4

20:01.4

25:28.1

31:20

32:30

Pace/Mile

--

--

--

--

--

--

--

--

9:34.3

9:59.9

10:00.7

10:14.8

10:27

10:28

Pace/K

--

--

--

--

--

--

5:48.6

5:49.8

5:56.9

6:12.8

6:13.3

6:22.0

6:29

6:30

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

42:31

53:35

53:52

1:07:32

1:44:38

1:53:09

2:22:23

2:30:15

2:53:18

3:00:53

3:40:00

3:57:56

4:59:56

5:16:54

Pace/Mile

10:38

10:46

10:46

10:51

11:14

11:19

11:29

11:29

11:34

11:39

11:49

11:54

11:59

12:06

Pace/K

6:37

6:41

6:41

6:44

6:59

7:02

7:08

7:08

7:11

7:14

7:20

7:24

7:27

7:31

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:36 to 14:06

8:27 to 8:46

Long Runs

12:36 to 13:36

7:50 to 8:27

Easy Runs

12:36 to 13:06

7:50 to 8:09

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:29 to 11:49

7:08 to 7:20

Tempo Runs

 

11:00 to 11:29

6:50 to 7:08

Tempo Intervals

 

10:51 to 11:14

6:44 to 6:59

 

Time/Interval

 

Cruise Intervals

(mile)

10:46 to 11:00

 

(1200m)

8:02 to 8:12

 

(1000m)

6:41 to 6:50

 

(800m)

5:21 to 5:28

 

(600m)

4:01 to 4:06

 

(400m)

2:41 to 2:44

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:19.9 to 2:25.9

2:22.7 to 2:31.0

800m

4:45.5 to 4:58.6

4:58.2 to 5:12.1

1000m

6:12.8 to 6:30.1

6:22.0 to 6:36.7

1200m

7:27.9 to 7:48.1

7:38.4 to 8:01.6

1600m

10:11.2 to 10:34.7

10:24.2 to 10:47.2

2000m

13:00.2 to 13:22.7

13:13.4 to 13:29.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

28.9 to 31.7

30.2 to 33.2

200m

1:00.3 to 1:06.3

1:01.9 to 1:08.0

300m

1:30.5 to 1:44.6

1:32.8 to 1:45.8

400m

2:06.9 to 2:21.1

2:12.7 to 2:22.7

600m

3:19.0 to 3:34.1

3:29.1 to 3:38.9