34:30 (10:20 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

30.4

1:00.9

2:07.3

2:46.0

4:39.5

6:05.3

9:35.6

10:19.9

13:05.9

20:31.5

22:02.8

28:02.6

34:30

35:47

Pace/Mile

--

--

--

--

--

--

--

--

10:32.3

11:00.6

11:01.4

11:16.9

11:30

11:31

Pace/K

--

--

--

--

--

--

6:23.8

6:25.2

6:32.9

6:50.5

6:51.0

7:00.6

7:09

7:10

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

46:49

58:59

59:19

1:14:21

1:55:13

2:04:35

2:36:46

2:45:27

3:10:49

3:19:10

4:02:14

4:21:59

5:30:14

5:48:55

Pace/Mile

11:43

11:51

11:51

11:57

12:22

12:27

12:38

12:38

12:44

12:49

13:00

13:06

13:11

13:20

Pace/K

7:17

7:22

7:22

7:25

7:41

7:44

7:51

7:51

7:55

7:58

8:05

8:08

8:12

8:17

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:50 to 15:20

9:13 to 9:32

Long Runs

13:50 to 14:50

8:36 to 9:13

Easy Runs

13:50 to 14:20

8:36 to 8:55

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:38 to 13:00

7:51 to 8:05

Tempo Runs

 

12:07 to 12:38

7:32 to 7:51

Tempo Intervals

 

11:57 to 12:22

7:25 to 7:41

 

Time/Interval

 

Cruise Intervals

(mile)

11:51 to 12:07

 

(1200m)

8:50 to 9:02

 

(1000m)

7:22 to 7:32

 

(800m)

5:54 to 6:01

 

(600m)

4:25 to 4:31

 

(400m)

2:57 to 3:01

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:34.1 to 2:40.7

2:37.2 to 2:46.2

800m

5:14.3 to 5:28.8

5:28.4 to 5:43.6

1000m

6:50.5 to 7:09.5

7:00.6 to 7:16.8

1200m

8:13.2 to 8:35.5

8:24.7 to 8:50.3

1600m

11:13.0 to 11:38.8

11:27.3 to 11:52.6

2000m

14:19.1 to 14:43.9

14:33.5 to 14:50.7

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

31.8 to 34.9

33.2 to 36.5

200m

1:06.4 to 1:13.0

1:08.1 to 1:14.9

300m

1:39.6 to 1:55.1

1:42.2 to 1:56.5

400m

2:19.8 to 2:35.3

2:26.1 to 2:37.2

600m

3:39.1 to 3:55.8

3:50.3 to 4:01.0