34:10 (10:14 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

30.1

1:00.3

2:06.1

2:44.4

4:36.8

6:01.8

9:30.1

10:13.9

12:58.3

20:19.6

21:50.0

27:46.3

34:10

35:27

Pace/Mile

--

--

--

--

--

--

--

--

10:26.2

10:54.2

10:55.0

11:10.4

11:23

11:25

Pace/K

--

--

--

--

--

--

6:20.1

6:21.5

6:29.1

6:46.5

6:47.0

6:56.5

7:05

7:05

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

46:22

58:25

58:44

1:13:38

1:54:06

2:03:22

2:35:15

2:43:51

3:08:58

3:17:14

3:59:54

4:19:27

5:27:03

5:45:33

Pace/Mile

11:36

11:44

11:44

11:50

12:14

12:20

12:31

12:31

12:36

12:42

12:53

12:58

13:04

13:12

Pace/K

7:13

7:18

7:18

7:21

7:36

7:40

7:47

7:47

7:50

7:53

8:00

8:04

8:07

8:12

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:42 to 15:12

9:08 to 9:27

Long Runs

13:42 to 14:42

8:31 to 9:08

Easy Runs

13:42 to 14:12

8:31 to 8:50

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:31 to 12:53

7:47 to 8:00

Tempo Runs

 

12:00 to 12:31

7:27 to 7:47

Tempo Intervals

 

11:50 to 12:14

7:21 to 7:36

 

Time/Interval

 

Cruise Intervals

(mile)

11:44 to 12:00

 

(1200m)

8:45 to 8:57

 

(1000m)

7:18 to 7:27

 

(800m)

5:50 to 5:58

 

(600m)

4:23 to 4:28

 

(400m)

2:55 to 2:59

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:32.6 to 2:39.1

2:35.7 to 2:44.6

800m

5:11.3 to 5:25.6

5:25.2 to 5:40.3

1000m

6:46.5 to 7:05.4

6:56.5 to 7:12.6

1200m

8:08.4 to 8:30.5

8:19.9 to 8:45.2

1600m

11:06.5 to 11:32.1

11:20.6 to 11:45.7

2000m

14:10.8 to 14:35.3

14:25.1 to 14:42.1

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

31.5 to 34.6

32.9 to 36.2

200m

1:05.8 to 1:12.3

1:07.5 to 1:14.2

300m

1:38.7 to 1:54.0

1:41.2 to 1:55.4

400m

2:18.4 to 2:33.8

2:24.7 to 2:35.7

600m

3:37.0 to 3:53.5

3:48.1 to 3:58.7