32:10 (9:38 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

28.4

56.8

1:58.7

2:34.8

4:20.6

5:40.6

8:56.7

9:38.0

12:12.8

19:08.2

20:33.3

26:08.8

32:10

33:22

Pace/Mile

--

--

--

--

--

--

--

--

9:49.6

10:15.9

10:16.7

10:31.1

10:43

10:45

Pace/K

--

--

--

--

--

--

5:57.8

5:59.1

6:06.3

6:22.7

6:23.2

6:32.2

6:40

6:40

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

43:39

55:00

55:18

1:09:19

1:47:25

1:56:09

2:26:10

2:34:15

2:57:54

3:05:41

3:45:51

4:04:16

5:07:54

5:25:19

Pace/Mile

10:55

11:03

11:03

11:08

11:31

11:37

11:47

11:47

11:52

11:57

12:08

12:13

12:18

12:26

Pace/K

6:47

6:52

6:52

6:55

7:10

7:13

7:19

7:19

7:23

7:26

7:32

7:35

7:39

7:43

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

13:56 to 14:26

8:39 to 8:58

Long Runs

12:56 to 13:56

8:02 to 8:39

Easy Runs

12:56 to 13:26

8:02 to 8:21

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:47 to 12:08

7:19 to 7:32

Tempo Runs

 

11:18 to 11:47

7:01 to 7:19

Tempo Intervals

 

11:08 to 11:31

6:55 to 7:10

 

Time/Interval

 

Cruise Intervals

(mile)

11:03 to 11:18

 

(1200m)

8:14 to 8:25

 

(1000m)

6:52 to 7:01

 

(800m)

5:30 to 5:37

 

(600m)

4:07 to 4:13

 

(400m)

2:45 to 2:48

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:23.7 to 2:29.8

2:26.5 to 2:35.0

800m

4:53.1 to 5:06.5

5:06.2 to 5:20.4

1000m

6:22.7 to 6:40.5

6:32.2 to 6:47.2

1200m

7:39.8 to 8:00.6

7:50.6 to 8:14.4

1600m

10:27.5 to 10:51.6

10:40.8 to 11:04.4

2000m

13:21.0 to 13:44.1

13:34.5 to 13:50.5

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

29.7 to 32.6

31.0 to 34.1

200m

1:01.9 to 1:08.1

1:03.5 to 1:09.8

300m

1:32.9 to 1:47.4

1:35.3 to 1:48.6

400m

2:10.3 to 2:24.8

2:16.2 to 2:26.5

600m

3:24.3 to 3:39.8

3:34.7 to 3:44.7