33:30 (10:02 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

29.6

59.1

2:03.6

2:41.2

4:31.4

5:54.7

9:18.9

10:01.9

12:43.2

19:55.8

21:24.5

27:13.8

33:30

34:45

Pace/Mile

--

--

--

--

--

--

--

--

10:14.0

10:41.4

10:42.2

10:57.3

11:10

11:11

Pace/K

--

--

--

--

--

--

6:12.7

6:14.0

6:21.5

6:38.6

6:39.1

6:48.4

6:56

6:57

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

45:27

57:17

57:36

1:12:12

1:51:53

2:00:58

2:32:14

2:40:39

3:05:17

3:13:23

3:55:13

4:14:23

5:20:40

5:38:48

Pace/Mile

11:23

11:31

11:31

11:36

12:00

12:06

12:16

12:16

12:22

12:27

12:38

12:43

12:49

12:57

Pace/K

7:04

7:09

7:09

7:12

7:27

7:31

7:38

7:38

7:41

7:44

7:51

7:54

7:58

8:03

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:27 to 14:57

8:59 to 9:18

Long Runs

13:27 to 14:27

8:22 to 8:59

Easy Runs

13:27 to 13:57

8:22 to 8:41

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:16 to 12:38

7:38 to 7:51

Tempo Runs

 

11:46 to 12:16

7:18 to 7:38

Tempo Intervals

 

11:36 to 12:00

7:12 to 7:27

 

Time/Interval

 

Cruise Intervals

(mile)

11:31 to 11:46

 

(1200m)

8:35 to 8:46

 

(1000m)

7:09 to 7:18

 

(800m)

5:43 to 5:51

 

(600m)

4:17 to 4:23

 

(400m)

2:52 to 2:55

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:29.6 to 2:36.0

2:32.6 to 2:41.4

800m

5:05.2 to 5:19.3

5:18.9 to 5:33.7

1000m

6:38.6 to 6:57.1

6:48.4 to 7:04.1

1200m

7:58.9 to 8:20.5

8:10.1 to 8:34.9

1600m

10:53.5 to 11:18.6

11:07.4 to 11:31.9

2000m

13:54.2 to 14:18.2

14:08.2 to 14:24.9

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

30.9 to 33.9

32.2 to 35.5

200m

1:04.5 to 1:10.9

1:06.2 to 1:12.7

300m

1:36.7 to 1:51.8

1:39.3 to 1:53.1

400m

2:15.7 to 2:30.8

2:21.9 to 2:32.6

600m

3:32.8 to 3:48.9

3:43.6 to 3:54.0