32:00 (9:35 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

28.2

56.5

1:58.1

2:34.0

4:19.3

5:38.8

8:53.9

9:35.0

12:09.0

19:02.2

20:27.0

26:00.6

32:00

33:12

Pace/Mile

--

--

--

--

--

--

--

--

9:46.5

10:12.7

10:13.5

10:27.9

10:40

10:41

Pace/K

--

--

--

--

--

--

5:56.0

5:57.3

6:04.4

6:20.7

6:21.2

6:30.1

6:38

6:38

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

43:25

54:43

55:01

1:08:58

1:46:52

1:55:33

2:25:25

2:33:27

2:56:59

3:04:44

3:44:41

4:03:00

5:06:19

5:23:38

Pace/Mile

10:52

11:00

11:00

11:05

11:28

11:33

11:43

11:43

11:48

11:54

12:04

12:09

12:14

12:22

Pace/K

6:45

6:50

6:50

6:53

7:07

7:11

7:17

7:17

7:20

7:23

7:30

7:33

7:36

7:41

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:52 to 14:22

8:37 to 8:56

Long Runs

12:52 to 13:52

8:00 to 8:37

Easy Runs

12:52 to 13:22

8:00 to 8:19

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:43 to 12:04

7:17 to 7:30

Tempo Runs

 

11:14 to 11:43

6:59 to 7:17

Tempo Intervals

 

11:05 to 11:28

6:53 to 7:07

 

Time/Interval

 

Cruise Intervals

(mile)

11:00 to 11:14

 

(1200m)

8:12 to 8:23

 

(1000m)

6:50 to 6:59

 

(800m)

5:28 to 5:35

 

(600m)

4:06 to 4:11

 

(400m)

2:44 to 2:48

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:22.9 to 2:29.0

2:25.8 to 2:34.2

800m

4:51.6 to 5:05.0

5:04.6 to 5:18.7

1000m

6:20.7 to 6:38.4

6:30.1 to 6:45.1

1200m

7:37.4 to 7:58.1

7:48.2 to 8:11.9

1600m

10:24.2 to 10:48.2

10:37.5 to 11:01.0

2000m

13:16.8 to 13:39.8

13:30.2 to 13:46.2

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

29.5 to 32.4

30.8 to 33.9

200m

1:01.6 to 1:07.8

1:03.2 to 1:09.5

300m

1:32.4 to 1:46.8

1:34.8 to 1:48.1

400m

2:09.6 to 2:24.1

2:15.5 to 2:25.8

600m

3:23.3 to 3:38.7

3:33.6 to 3:43.6