34:00 (10:11 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

30.0

1:00.0

2:05.5

2:43.6

4:35.5

6:00

9:27.3

10:10.9

12:54.5

20:13.6

21:43.6

27:38.2

34:00

35:16

Pace/Mile

--

--

--

--

--

--

--

--

10:23.2

10:51.0

10:51.8

11:07.1

11:20

11:21

Pace/K

--

--

--

--

--

--

6:18.2

6:19.6

6:27.2

6:44.5

6:45.0

6:54.5

7:02

7:03

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

46:08

58:08

58:27

1:13:16

1:53:33

2:02:46

2:34:30

2:43:03

3:08:03

3:16:16

3:58:44

4:18:11

5:25:27

5:43:52

Pace/Mile

11:33

11:41

11:41

11:46

12:11

12:16

12:27

12:27

12:33

12:38

12:49

12:55

13:00

13:08

Pace/K

7:10

7:16

7:16

7:19

7:34

7:38

7:44

7:44

7:48

7:51

7:58

8:01

8:05

8:10

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:38 to 15:08

9:06 to 9:25

Long Runs

13:38 to 14:38

8:29 to 9:06

Easy Runs

13:38 to 14:08

8:29 to 8:48

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:27 to 12:49

7:44 to 7:58

Tempo Runs

 

11:56 to 12:27

7:25 to 7:44

Tempo Intervals

 

11:46 to 12:11

7:19 to 7:34

 

Time/Interval

 

Cruise Intervals

(mile)

11:41 to 11:56

 

(1200m)

8:43 to 8:54

 

(1000m)

7:16 to 7:25

 

(800m)

5:48 to 5:56

 

(600m)

4:21 to 4:27

 

(400m)

2:54 to 2:58

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:31.8 to 2:38.3

2:34.9 to 2:43.8

800m

5:09.8 to 5:24.0

5:23.6 to 5:38.7

1000m

6:44.5 to 7:03.3

6:54.5 to 7:10.4

1200m

8:06.0 to 8:28.0

8:17.4 to 8:42.6

1600m

11:03.2 to 11:28.7

11:17.3 to 11:42.3

2000m

14:06.6 to 14:31.1

14:20.9 to 14:37.8

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

31.4 to 34.4

32.7 to 36.0

200m

1:05.4 to 1:12.0

1:07.2 to 1:13.8

300m

1:38.2 to 1:53.5

1:40.7 to 1:54.8

400m

2:17.7 to 2:33.1

2:24.0 to 2:34.9

600m

3:36.0 to 3:52.3

3:46.9 to 3:57.5