33:20 (9:59 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

29.4

58.8

2:03.0

2:40.4

4:30.1

5:52.9

9:16.1

9:58.9

12:39.4

19:49.8

21:18.1

27:05.7

33:20

34:35

Pace/Mile

--

--

--

--

--

--

--

--

10:11.0

10:38.2

10:39.0

10:54.0

11:07

11:08

Pace/K

--

--

--

--

--

--

6:10.8

6:12.2

6:19.6

6:36.6

6:37.1

6:46.4

6:54

6:55

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

45:14

57:00

57:19

1:11:50

1:51:19

2:00:22

2:31:28

2:39:51

3:04:21

3:12:25

3:54:03

4:13:07

5:19:04

5:37:07

Pace/Mile

11:19

11:27

11:27

11:33

11:57

12:02

12:13

12:13

12:18

12:23

12:34

12:39

12:45

12:53

Pace/K

7:02

7:07

7:07

7:10

7:25

7:29

7:35

7:35

7:39

7:42

7:49

7:52

7:55

8:00

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:23 to 14:53

8:56 to 9:15

Long Runs

13:23 to 14:23

8:19 to 8:56

Easy Runs

13:23 to 13:53

8:19 to 8:38

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:13 to 12:34

7:35 to 7:49

Tempo Runs

 

11:42 to 12:13

7:16 to 7:35

Tempo Intervals

 

11:33 to 11:57

7:10 to 7:25

 

Time/Interval

 

Cruise Intervals

(mile)

11:27 to 11:42

 

(1200m)

8:32 to 8:44

 

(1000m)

7:07 to 7:16

 

(800m)

5:42 to 5:49

 

(600m)

4:16 to 4:22

 

(400m)

2:51 to 2:55

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:28.9 to 2:35.2

2:31.9 to 2:40.6

800m

5:03.7 to 5:17.7

5:17.3 to 5:32.0

1000m

6:36.6 to 6:55.0

6:46.4 to 7:02.0

1200m

7:56.5 to 8:18.0

8:07.7 to 8:32.4

1600m

10:50.2 to 11:15.2

11:04.0 to 11:28.5

2000m

13:50.0 to 14:14.0

14:04.0 to 14:20.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

30.8 to 33.8

32.1 to 35.3

200m

1:04.2 to 1:10.6

1:05.8 to 1:12.4

300m

1:36.2 to 1:51.2

1:38.8 to 1:52.6

400m

2:15.0 to 2:30.1

2:21.2 to 2:31.9

600m

3:31.7 to 3:47.8

3:42.5 to 3:52.9