33:00 (9:53 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

29.1

58.2

2:01.8

2:38.8

4:27.4

5:49.4

9:10.6

9:52.9

12:31.8

19:37.9

21:05.3

26:49.4

33:00

34:14

Pace/Mile

--

--

--

--

--

--

--

--

10:04.9

10:31.9

10:32.6

10:47.5

11:00

11:01

Pace/K

--

--

--

--

--

--

6:07.1

6:08.4

6:15.8

6:32.6

6:33.1

6:42.3

6:50

6:51

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

44:47

56:26

56:44

1:11:07

1:50:12

1:59:10

2:29:57

2:38:15

3:02:31

3:10:30

3:51:42

4:10:35

5:15:53

5:33:45

Pace/Mile

11:12

11:20

11:20

11:26

11:49

11:55

12:05

12:05

12:11

12:16

12:26

12:32

12:37

12:45

Pace/K

6:58

7:03

7:03

7:06

7:21

7:24

7:31

7:31

7:34

7:37

7:44

7:47

7:50

7:55

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:15 to 14:45

8:51 to 9:10

Long Runs

13:15 to 14:15

8:14 to 8:51

Easy Runs

13:15 to 13:45

8:14 to 8:33

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:05 to 12:26

7:31 to 7:44

Tempo Runs

 

11:35 to 12:05

7:12 to 7:31

Tempo Intervals

 

11:26 to 11:49

7:06 to 7:21

 

Time/Interval

 

Cruise Intervals

(mile)

11:20 to 11:35

 

(1200m)

8:27 to 8:38

 

(1000m)

7:03 to 7:12

 

(800m)

5:38 to 5:46

 

(600m)

4:14 to 4:19

 

(400m)

2:49 to 2:53

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:27.4 to 2:33.7

2:30.3 to 2:39.0

800m

5:00.7 to 5:14.5

5:14.1 to 5:28.7

1000m

6:32.6 to 6:50.9

6:42.3 to 6:57.8

1200m

7:51.7 to 8:13.0

8:02.8 to 8:27.3

1600m

10:43.7 to 11:08.5

10:57.4 to 11:21.6

2000m

13:41.7 to 14:05.4

13:55.6 to 14:12.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

30.4 to 33.4

31.8 to 34.9

200m

1:03.5 to 1:09.9

1:05.2 to 1:11.6

300m

1:35.3 to 1:50.1

1:37.8 to 1:51.4

400m

2:13.7 to 2:28.6

2:19.7 to 2:30.3

600m

3:29.6 to 3:45.5

3:40.3 to 3:50.5