31:40 (9:29 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

27.9

55.9

1:56.8

2:32.4

4:16.6

5:35.3

8:48.3

9:29.0

12:01.4

18:50.3

20:14.2

25:44.4

31:40

32:51

Pace/Mile

--

--

--

--

--

--

--

--

9:40.4

10:06.3

10:07.1

10:21.3

10:33

10:35

Pace/K

--

--

--

--

--

--

5:52.3

5:53.5

6:00.7

6:16.8

6:17.2

6:26.1

6:33

6:34

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

42:58

54:09

54:27

1:08:15

1:45:45

1:54:21

2:23:54

2:31:51

2:55:08

3:02:48

3:42:21

4:00:28

5:03:07

5:20:16

Pace/Mile

10:45

10:53

10:53

10:58

11:21

11:26

11:36

11:36

11:41

11:46

11:56

12:01

12:06

12:14

Pace/K

6:41

6:46

6:46

6:49

7:03

7:06

7:12

7:12

7:16

7:19

7:25

7:28

7:31

7:36

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:44 to 14:14

8:32 to 8:51

Long Runs

12:44 to 13:44

7:55 to 8:32

Easy Runs

12:44 to 13:14

7:55 to 8:14

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:36 to 11:56

7:12 to 7:25

Tempo Runs

 

11:07 to 11:36

6:54 to 7:12

Tempo Intervals

 

10:58 to 11:21

6:49 to 7:03

 

Time/Interval

 

Cruise Intervals

(mile)

10:53 to 11:07

 

(1200m)

8:07 to 8:17

 

(1000m)

6:46 to 6:54

 

(800m)

5:25 to 5:32

 

(600m)

4:03 to 4:09

 

(400m)

2:42 to 2:46

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:21.4 to 2:27.5

2:24.3 to 2:32.6

800m

4:48.5 to 5:01.8

5:01.4 to 5:15.4

1000m

6:16.8 to 6:34.3

6:26.1 to 6:40.9

1200m

7:32.7 to 7:53.1

7:43.3 to 8:06.8

1600m

10:17.7 to 10:41.4

10:30.8 to 10:54.1

2000m

13:08.5 to 13:31.3

13:21.8 to 13:37.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

29.2 to 32.1

30.5 to 33.5

200m

1:01.0 to 1:07.0

1:02.6 to 1:08.8

300m

1:31.4 to 1:45.7

1:33.8 to 1:46.9

400m

2:08.3 to 2:22.6

2:14.1 to 2:24.3

600m

3:21.1 to 3:36.4

3:31.4 to 3:41.2