31:50 (9:32 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

28.1

56.2

1:57.5

2:33.2

4:17.9

5:37.1

8:51.1

9:32.0

12:05.2

18:56.3

20:20.6

25:52.5

31:50

33:01

Pace/Mile

--

--

--

--

--

--

--

--

9:43.5

10:09.5

10:10.3

10:24.6

10:37

10:38

Pace/K

--

--

--

--

--

--

5:54.1

5:55.4

6:02.6

6:18.7

6:19.2

6:28.1

6:36

6:36

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

43:12

54:26

54:44

1:08:36

1:46:19

1:54:57

2:24:39

2:32:39

2:56:04

3:03:46

3:43:31

4:01:44

5:04:43

5:21:57

Pace/Mile

10:49

10:56

10:56

11:01

11:24

11:29

11:40

11:40

11:45

11:50

12:00

12:05

12:10

12:18

Pace/K

6:43

6:48

6:48

6:51

7:05

7:08

7:15

7:15

7:18

7:21

7:27

7:31

7:34

7:39

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:48 to 14:18

8:35 to 8:54

Long Runs

12:48 to 13:48

7:58 to 8:35

Easy Runs

12:48 to 13:18

7:58 to 8:17

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:40 to 12:00

7:15 to 7:27

Tempo Runs

 

11:11 to 11:40

6:57 to 7:15

Tempo Intervals

 

11:01 to 11:24

6:51 to 7:05

 

Time/Interval

 

Cruise Intervals

(mile)

10:56 to 11:11

 

(1200m)

8:09 to 8:20

 

(1000m)

6:48 to 6:57

 

(800m)

5:26 to 5:33

 

(600m)

4:05 to 4:10

 

(400m)

2:43 to 2:47

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:22.2 to 2:28.3

2:25.0 to 2:33.4

800m

4:50.0 to 5:03.4

5:03.0 to 5:17.1

1000m

6:18.7 to 6:36.3

6:28.1 to 6:43.0

1200m

7:35.1 to 7:55.6

7:45.7 to 8:09.3

1600m

10:21.0 to 10:44.8

10:34.2 to 10:57.5

2000m

13:12.7 to 13:35.5

13:26.0 to 13:41.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

29.4 to 32.2

30.6 to 33.7

200m

1:01.3 to 1:07.4

1:02.9 to 1:09.1

300m

1:31.9 to 1:46.2

1:34.3 to 1:47.5

400m

2:09.0 to 2:23.3

2:14.8 to 2:25.0

600m

3:22.2 to 3:37.5

3:32.5 to 3:42.4