34:20 (10:17 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

30.3

1:00.6

2:06.7

2:45.2

4:38.2

6:03.5

9:32.8

10:16.9

13:02.1

20:25.5

21:56.4

27:54.4

34:20

35:37

Pace/Mile

--

--

--

--

--

--

--

--

10:29.3

10:57.4

10:58.2

11:13.6

11:27

11:28

Pace/K

--

--

--

--

--

--

6:22.0

6:23.3

6:31.0

6:48.5

6:49.0

6:58.6

7:07

7:07

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

46:35

58:42

59:02

1:13:59

1:54:40

2:03:59

2:36:01

2:44:39

3:09:53

3:18:12

4:01:04

4:20:43

5:28:39

5:47:14

Pace/Mile

11:40

11:48

11:48

11:53

12:18

12:24

12:35

12:35

12:40

12:46

12:57

13:02

13:08

13:16

Pace/K

7:15

7:20

7:20

7:23

7:39

7:42

7:49

7:49

7:52

7:56

8:03

8:06

8:09

8:15

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:46 to 15:16

9:11 to 9:30

Long Runs

13:46 to 14:46

8:34 to 9:11

Easy Runs

13:46 to 14:16

8:34 to 8:53

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:35 to 12:57

7:49 to 8:03

Tempo Runs

 

12:03 to 12:35

7:29 to 7:49

Tempo Intervals

 

11:53 to 12:18

7:23 to 7:39

 

Time/Interval

 

Cruise Intervals

(mile)

11:48 to 12:03

 

(1200m)

8:48 to 8:59

 

(1000m)

7:20 to 7:29

 

(800m)

5:52 to 6:00

 

(600m)

4:24 to 4:30

 

(400m)

2:56 to 3:00

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:33.3 to 2:39.9

2:36.4 to 2:45.4

800m

5:12.8 to 5:27.2

5:26.8 to 5:42.0

1000m

6:48.5 to 7:07.5

6:58.6 to 7:14.7

1200m

8:10.8 to 8:33.0

8:22.3 to 8:47.8

1600m

11:09.7 to 11:35.5

11:24.0 to 11:49.1

2000m

14:14.9 to 14:39.6

14:29.3 to 14:46.4

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

31.7 to 34.8

33.0 to 36.3

200m

1:06.1 to 1:12.7

1:07.8 to 1:14.5

300m

1:39.1 to 1:54.6

1:41.7 to 1:55.9

400m

2:19.1 to 2:34.6

2:25.4 to 2:36.4

600m

3:38.1 to 3:54.6

3:49.2 to 3:59.9