34:50 (10:26 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

30.7

1:01.5

2:08.5

2:47.6

4:42.2

6:08.8

9:41.2

10:25.9

13:13.5

20:43.4

22:15.6

28:18.8

34:50

36:08

Pace/Mile

--

--

--

--

--

--

--

--

10:38.5

11:07.0

11:07.8

11:23.4

11:37

11:38

Pace/K

--

--

--

--

--

--

6:27.5

6:28.9

6:36.7

6:54.4

6:54.9

7:04.7

7:13

7:14

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

47:16

59:34

59:53

1:15:04

1:56:20

2:05:47

2:38:17

2:47:03

3:12:39

3:21:05

4:04:35

4:24:31

5:33:26

5:52:18

Pace/Mile

11:50

11:58

11:58

12:04

12:29

12:34

12:46

12:46

12:51

12:57

13:08

13:14

13:19

13:28

Pace/K

7:21

7:26

7:26

7:30

7:45

7:49

7:56

7:56

7:59

8:03

8:10

8:13

8:17

8:22

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

14:58 to 15:28

9:18 to 9:37

Long Runs

13:58 to 14:58

8:41 to 9:18

Easy Runs

13:58 to 14:28

8:41 to 9:00

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:46 to 13:08

7:56 to 8:10

Tempo Runs

 

12:14 to 12:46

7:36 to 7:56

Tempo Intervals

 

12:04 to 12:29

7:30 to 7:45

 

Time/Interval

 

Cruise Intervals

(mile)

11:58 to 12:14

 

(1200m)

8:55 to 9:07

 

(1000m)

7:26 to 7:36

 

(800m)

5:57 to 6:05

 

(600m)

4:28 to 4:34

 

(400m)

2:58 to 3:02

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:35.6 to 2:42.2

2:38.7 to 2:47.8

800m

5:17.4 to 5:32.0

5:31.5 to 5:47.0

1000m

6:54.4 to 7:13.7

7:04.7 to 7:21.0

1200m

8:17.9 to 8:40.4

8:29.6 to 8:55.4

1600m

11:19.5 to 11:45.6

11:33.9 to 11:59.5

2000m

14:27.4 to 14:52.4

14:42.0 to 14:59.3

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

32.1 to 35.3

33.5 to 36.9

200m

1:07.1 to 1:13.8

1:08.8 to 1:15.6

300m

1:40.6 to 1:56.3

1:43.2 to 1:57.6

400m

2:21.1 to 2:36.8

2:27.5 to 2:38.7

600m

3:41.3 to 3:58.0

3:52.5 to 4:03.3