32:20 (9:41 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

28.5

57.1

1:59.3

2:35.6

4:22.0

5:42.4

8:59.5

9:41.0

12:16.6

19:14.1

20:39.7

26:16.9

32:20

33:33

Pace/Mile

--

--

--

--

--

--

--

--

9:52.6

10:19.1

10:19.9

10:34.4

10:47

10:48

Pace/K

--

--

--

--

--

--

5:59.7

6:01.0

6:08.2

6:24.7

6:25.2

6:34.2

6:42

6:43

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

43:52

55:17

55:35

1:09:41

1:47:59

1:56:45

2:26:56

2:35:03

2:58:50

3:06:39

3:47:01

4:05:32

5:09:30

5:27:00

Pace/Mile

10:59

11:07

11:07

11:12

11:35

11:40

11:51

11:51

11:56

12:01

12:11

12:17

12:22

12:30

Pace/K

6:49

6:54

6:54

6:57

7:12

7:15

7:22

7:22

7:25

7:28

7:34

7:38

7:41

7:46

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:00 to 14:30

8:42 to 9:01

Long Runs

13:00 to 14:00

8:05 to 8:42

Easy Runs

13:00 to 13:30

8:05 to 8:24

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:51 to 12:11

7:22 to 7:34

Tempo Runs

 

11:21 to 11:51

7:03 to 7:22

Tempo Intervals

 

11:12 to 11:35

6:57 to 7:12

 

Time/Interval

 

Cruise Intervals

(mile)

11:07 to 11:21

 

(1200m)

8:17 to 8:28

 

(1000m)

6:54 to 7:03

 

(800m)

5:31 to 5:39

 

(600m)

4:09 to 4:14

 

(400m)

2:46 to 2:49

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:24.4 to 2:30.6

2:27.3 to 2:35.8

800m

4:54.6 to 5:08.1

5:07.7 to 5:22.1

1000m

6:24.7 to 6:42.6

6:34.2 to 6:49.3

1200m

7:42.2 to 8:03.1

7:53.0 to 8:17.0

1600m

10:30.7 to 10:54.9

10:44.1 to 11:07.8

2000m

13:25.1 to 13:48.4

13:38.7 to 13:54.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

29.8 to 32.7

31.1 to 34.2

200m

1:02.2 to 1:08.5

1:03.9 to 1:10.2

300m

1:33.4 to 1:47.9

1:35.8 to 1:49.2

400m

2:11.0 to 2:25.6

2:16.9 to 2:27.3

600m

3:25.4 to 3:40.9

3:35.8 to 3:45.9