31:30 (9:26 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

27.8

55.6

1:56.2

2:31.6

4:15.2

5:33.5

8:45.6

9:26.0

11:57.6

18:44.4

20:07.8

25:36.3

31:30

32:41

Pace/Mile

--

--

--

--

--

--

--

--

9:37.4

10:03.1

10:03.9

10:18.0

10:30

10:31

Pace/K

--

--

--

--

--

--

5:50.4

5:51.7

5:58.8

6:14.8

6:15.2

6:24.0

6:31

6:32

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

42:45

53:52

54:09

1:07:53

1:45:12

1:53:45

2:23:08

2:31:03

2:54:13

3:01:50

3:41:10

3:59:12

5:01:31

5:18:35

Pace/Mile

10:42

10:49

10:49

10:54

11:17

11:22

11:32

11:32

11:37

11:42

11:53

11:58

12:03

12:10

Pace/K

6:39

6:44

6:44

6:47

7:01

7:04

7:10

7:10

7:13

7:16

7:23

7:26

7:29

7:34

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:40 to 14:10

8:30 to 8:49

Long Runs

12:40 to 13:40

7:53 to 8:30

Easy Runs

12:40 to 13:10

7:53 to 8:12

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:32 to 11:53

7:10 to 7:23

Tempo Runs

 

11:04 to 11:32

6:52 to 7:10

Tempo Intervals

 

10:54 to 11:17

6:47 to 7:01

 

Time/Interval

 

Cruise Intervals

(mile)

10:49 to 11:04

 

(1200m)

8:04 to 8:15

 

(1000m)

6:44 to 6:52

 

(800m)

5:23 to 5:30

 

(600m)

4:02 to 4:07

 

(400m)

2:41 to 2:45

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:20.7 to 2:26.7

2:23.5 to 2:31.8

800m

4:47.0 to 5:00.2

4:59.8 to 5:13.8

1000m

6:14.8 to 6:32.2

6:24.0 to 6:38.8

1200m

7:30.3 to 7:50.6

7:40.8 to 8:04.2

1600m

10:14.5 to 10:38.1

10:27.5 to 10:50.6

2000m

13:04.4 to 13:27.0

13:17.6 to 13:33.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

29.1 to 31.9

30.3 to 33.3

200m

1:00.6 to 1:06.7

1:02.2 to 1:08.4

300m

1:31.0 to 1:45.1

1:33.3 to 1:46.4

400m

2:07.6 to 2:21.8

2:13.4 to 2:23.5

600m

3:20.1 to 3:35.3

3:30.3 to 3:40.1