32:30 (9:44 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

28.7

57.4

1:59.9

2:36.4

4:23.3

5:44.1

9:02.2

9:44.0

12:20.4

19:20.1

20:46.1

26:25.0

32:30

33:43

Pace/Mile

--

--

--

--

--

--

--

--

9:55.7

10:22.3

10:23.1

10:37.7

10:50

10:51

Pace/K

--

--

--

--

--

--

6:01.6

6:02.9

6:10.1

6:26.7

6:27.2

6:36.2

6:44

6:45

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

44:06

55:34

55:53

1:10:02

1:48:32

1:57:21

2:27:41

2:35:51

2:59:45

3:07:37

3:48:12

4:06:47

5:11:06

5:28:42

Pace/Mile

11:02

11:10

11:10

11:15

11:39

11:44

11:54

11:54

12:00

12:05

12:15

12:20

12:26

12:33

Pace/K

6:51

6:56

6:56

7:00

7:14

7:17

7:24

7:24

7:27

7:30

7:37

7:40

7:43

7:48

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:03 to 14:33

8:44 to 9:03

Long Runs

13:03 to 14:03

8:07 to 8:44

Easy Runs

13:03 to 13:33

8:07 to 8:26

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:54 to 12:15

7:24 to 7:37

Tempo Runs

 

11:25 to 11:54

7:05 to 7:24

Tempo Intervals

 

11:15 to 11:39

7:00 to 7:14

 

Time/Interval

 

Cruise Intervals

(mile)

11:10 to 11:25

 

(1200m)

8:20 to 8:30

 

(1000m)

6:56 to 7:05

 

(800m)

5:33 to 5:40

 

(600m)

4:10 to 4:15

 

(400m)

2:47 to 2:50

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:25.1 to 2:31.4

2:28.1 to 2:36.6

800m

4:56.1 to 5:09.7

5:09.3 to 5:23.7

1000m

6:26.7 to 6:44.6

6:36.2 to 6:51.5

1200m

7:44.6 to 8:05.6

7:55.5 to 8:19.6

1600m

10:34.0 to 10:58.3

10:47.4 to 11:11.3

2000m

13:29.3 to 13:52.6

13:42.9 to 13:59.1

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

30.0 to 32.9

31.3 to 34.4

200m

1:02.6 to 1:08.8

1:04.2 to 1:10.6

300m

1:33.8 to 1:48.5

1:36.3 to 1:49.8

400m

2:11.7 to 2:26.3

2:17.6 to 2:28.1

600m

3:26.4 to 3:42.1

3:36.9 to 3:47.0