32:40 (9:47 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

28.8

57.6

2:00.5

2:37.2

4:24.7

5:45.9

9:05.0

9:47.0

12:24.2

19:26.0

20:52.5

26:33.2

32:40

33:53

Pace/Mile

--

--

--

--

--

--

--

--

9:58.7

10:25.5

10:26.3

10:40.9

10:53

10:55

Pace/K

--

--

--

--

--

--

6:03.4

6:04.7

6:12.0

6:28.6

6:29.1

6:38.3

6:46

6:47

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

44:20

55:51

56:10

1:10:24

1:49:06

1:57:57

2:28:26

2:36:39

3:00:40

3:08:35

3:49:22

4:08:03

5:12:41

5:30:23

Pace/Mile

11:06

11:13

11:13

11:19

11:42

11:47

11:58

11:58

12:03

12:08

12:19

12:24

12:29

12:37

Pace/K

6:54

6:58

6:58

7:02

7:16

7:20

7:26

7:26

7:29

7:33

7:39

7:42

7:46

7:51

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:07 to 14:37

8:47 to 9:06

Long Runs

13:07 to 14:07

8:10 to 8:47

Easy Runs

13:07 to 13:37

8:10 to 8:29

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

11:58 to 12:19

7:26 to 7:39

Tempo Runs

 

11:28 to 11:58

7:08 to 7:26

Tempo Intervals

 

11:19 to 11:42

7:02 to 7:16

 

Time/Interval

 

Cruise Intervals

(mile)

11:13 to 11:28

 

(1200m)

8:22 to 8:33

 

(1000m)

6:58 to 7:08

 

(800m)

5:35 to 5:42

 

(600m)

4:11 to 4:17

 

(400m)

2:47 to 2:51

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:25.9 to 2:32.1

2:28.8 to 2:37.4

800m

4:57.6 to 5:11.3

5:10.9 to 5:25.4

1000m

6:28.7 to 6:46.7

6:38.3 to 6:53.6

1200m

7:47.0 to 8:08.1

7:57.9 to 8:22.1

1600m

10:37.2 to 11:01.7

10:50.8 to 11:14.7

2000m

13:33.4 to 13:56.9

13:47.1 to 14:03.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

30.1 to 33.1

31.4 to 34.6

200m

1:02.9 to 1:09.2

1:04.5 to 1:10.9

300m

1:34.3 to 1:49.0

1:36.8 to 1:50.3

400m

2:12.3 to 2:27.1

2:18.3 to 2:28.8

600m

3:27.5 to 3:43.2

3:38.0 to 3:48.2