32:50 (9:50 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

29.0

57.9

2:01.1

2:38.0

4:26.0

5:47.6

9:07.8

9:49.9

12:28.0

19:32.0

20:58.9

26:41.3

32:50

34:04

Pace/Mile

--

--

--

--

--

--

--

--

10:01.8

10:28.7

10:29.5

10:44.2

10:57

10:58

Pace/K

--

--

--

--

--

--

6:05.3

6:06.6

6:13.9

6:30.6

6:31.1

6:40.3

6:48

6:49

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

44:33

56:08

56:27

1:10:46

1:49:39

1:58:34

2:29:12

2:37:27

3:01:36

3:09:32

3:50:32

4:09:19

5:14:17

5:32:04

Pace/Mile

11:09

11:17

11:17

11:22

11:46

11:51

12:02

12:02

12:07

12:12

12:23

12:28

12:33

12:41

Pace/K

6:56

7:01

7:01

7:04

7:19

7:22

7:28

7:28

7:32

7:35

7:41

7:45

7:48

7:53

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:11 to 14:41

8:49 to 9:08

Long Runs

13:11 to 14:11

8:12 to 8:49

Easy Runs

13:11 to 13:41

8:12 to 8:31

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:02 to 12:23

7:28 to 7:41

Tempo Runs

 

11:32 to 12:02

7:10 to 7:28

Tempo Intervals

 

11:22 to 11:46

7:04 to 7:19

 

Time/Interval

 

Cruise Intervals

(mile)

11:17 to 11:32

 

(1200m)

8:25 to 8:36

 

(1000m)

7:01 to 7:10

 

(800m)

5:36 to 5:44

 

(600m)

4:12 to 4:18

 

(400m)

2:48 to 2:52

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:26.6 to 2:32.9

2:29.6 to 2:38.2

800m

4:59.2 to 5:12.9

5:12.5 to 5:27.0

1000m

6:30.6 to 6:48.8

6:40.3 to 6:55.7

1200m

7:49.3 to 8:10.6

8:00.3 to 8:24.7

1600m

10:40.5 to 11:05.1

10:54.1 to 11:18.2

2000m

13:37.6 to 14:01.2

13:51.3 to 14:07.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

30.3 to 33.3

31.6 to 34.8

200m

1:03.2 to 1:09.5

1:04.9 to 1:11.3

300m

1:34.8 to 1:49.6

1:37.3 to 1:50.9

400m

2:13.0 to 2:27.8

2:19.0 to 2:29.6

600m

3:28.6 to 3:44.4

3:39.2 to 3:49.4