33:10 (9:56 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

29.3

58.5

2:02.4

2:39.6

4:28.7

5:51.2

9:13.4

9:55.9

12:35.6

19:43.9

21:11.7

26:57.5

33:10

34:24

Pace/Mile

--

--

--

--

--

--

--

--

10:07.9

10:35.0

10:35.8

10:50.7

11:03

11:05

Pace/K

--

--

--

--

--

--

6:09.0

6:10.3

6:17.7

6:34.6

6:35.1

6:44.4

6:52

6:53

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

45:00

56:43

57:01

1:11:29

1:50:46

1:59:46

2:30:43

2:39:03

3:03:26

3:11:28

3:52:53

4:11:51

5:17:29

5:35:26

Pace/Mile

11:16

11:24

11:24

11:29

11:53

11:58

12:09

12:09

12:14

12:20

12:30

12:36

12:41

12:49

Pace/K

7:00

7:05

7:05

7:08

7:23

7:26

7:33

7:33

7:36

7:40

7:46

7:49

7:53

7:58

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:19 to 14:49

8:54 to 9:13

Long Runs

13:19 to 14:19

8:17 to 8:54

Easy Runs

13:19 to 13:49

8:17 to 8:36

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:09 to 12:30

7:33 to 7:46

Tempo Runs

 

11:39 to 12:09

7:14 to 7:33

Tempo Intervals

 

11:29 to 11:53

7:08 to 7:23

 

Time/Interval

 

Cruise Intervals

(mile)

11:24 to 11:39

 

(1200m)

8:30 to 8:41

 

(1000m)

7:05 to 7:14

 

(800m)

5:40 to 5:47

 

(600m)

4:15 to 4:20

 

(400m)

2:50 to 2:54

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:28.1 to 2:34.5

2:31.1 to 2:39.8

800m

5:02.2 to 5:16.1

5:15.7 to 5:30.4

1000m

6:34.6 to 6:52.9

6:44.4 to 6:59.9

1200m

7:54.1 to 8:15.5

8:05.2 to 8:29.8

1600m

10:47.0 to 11:11.8

11:00.7 to 11:25.1

2000m

13:45.9 to 14:09.7

13:59.8 to 14:16.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

30.6 to 33.6

31.9 to 35.1

200m

1:03.8 to 1:10.2

1:05.5 to 1:12.0

300m

1:35.8 to 1:50.7

1:38.3 to 1:52.0

400m

2:14.4 to 2:29.3

2:20.4 to 2:31.1

600m

3:30.7 to 3:46.6

3:41.4 to 3:51.7