34:40 (10:23 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

30.6

1:01.2

2:07.9

2:46.8

4:40.9

6:07.1

9:38.4

10:22.9

13:09.7

20:37.4

22:09.2

28:10.7

34:40

35:58

Pace/Mile

--

--

--

--

--

--

--

--

10:35.4

11:03.8

11:04.6

11:20.2

11:33

11:35

Pace/K

--

--

--

--

--

--

6:25.7

6:27.0

6:34.8

6:52.4

6:53.0

7:02.6

7:11

7:12

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

47:02

59:17

59:36

1:14:43

1:55:46

2:05:11

2:37:32

2:46:15

3:11:44

3:20:07

4:03:24

4:23:15

5:31:50

5:50:36

Pace/Mile

11:46

11:55

11:55

12:00

12:25

12:31

12:42

12:42

12:47

12:53

13:04

13:10

13:15

13:24

Pace/K

7:19

7:24

7:24

7:28

7:43

7:47

7:53

7:53

7:57

8:00

8:07

8:11

8:14

8:19

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:54 to 15:24

9:15 to 9:34

Long Runs

13:54 to 14:54

8:38 to 9:15

Easy Runs

13:54 to 14:24

8:38 to 8:57

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:42 to 13:04

7:53 to 8:07

Tempo Runs

 

12:10 to 12:42

7:34 to 7:53

Tempo Intervals

 

12:00 to 12:25

7:28 to 7:43

 

Time/Interval

 

Cruise Intervals

(mile)

11:55 to 12:10

 

(1200m)

8:53 to 9:04

 

(1000m)

7:24 to 7:34

 

(800m)

5:55 to 6:03

 

(600m)

4:26 to 4:32

 

(400m)

2:58 to 3:01

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:34.8 to 2:41.5

2:37.9 to 2:47.0

800m

5:15.9 to 5:30.4

5:30.0 to 5:45.3

1000m

6:52.4 to 7:11.6

7:02.6 to 7:18.9

1200m

8:15.6 to 8:37.9

8:27.2 to 8:52.9

1600m

11:16.2 to 11:42.2

11:30.6 to 11:56.0

2000m

14:23.2 to 14:48.1

14:37.8 to 14:55.0

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

32.0 to 35.1

33.4 to 36.7

200m

1:06.7 to 1:13.4

1:08.5 to 1:15.3

300m

1:40.1 to 1:55.7

1:42.7 to 1:57.1

400m

2:20.4 to 2:36.1

2:26.8 to 2:37.9

600m

3:40.2 to 3:56.9

3:51.4 to 4:02.2