35:00 (10:29 mile)

 

Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

30.9

1:01.8

2:09.1

2:48.4

4:43.6

6:10.6

9:44.0

10:28.9

13:17.3

20:49.3

22:22.0

28:27.0

35:00

36:19

Pace/Mile

--

--

--

--

--

--

--

--

10:41.5

11:10.1

11:11.0

11:26.7

11:40

11:41

Pace/K

--

--

--

--

--

--

6:29.4

6:30.8

6:38.6

6:56.4

6:56.9

7:06.7

7:15

7:16

 

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

47:30

59:51

1:00:10

1:15:26

1:56:53

2:06:23

2:39:03

2:47:50

3:13:35

3:22:03

4:05:45

4:25:47

5:35:02

5:53:59

Pace/Mile

11:53

12:02

12:02

12:07

12:32

12:38

12:49

12:49

12:55

13:00

13:12

13:17

13:23

13:31

Pace/K

7:23

7:28

7:28

7:32

7:48

7:51

7:58

7:58

8:01

8:05

8:12

8:15

8:19

8:24

 

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

15:01 to 15:31

9:20 to 9:39

Long Runs

14:01 to 15:01

8:43 to 9:20

Easy Runs

14:01 to 14:31

8:43 to 9:02

 

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

 

12:49 to 13:12

7:58 to 8:12

Tempo Runs

 

12:17 to 12:49

7:38 to 7:58

Tempo Intervals

 

12:07 to 12:32

7:32 to 7:48

 

Time/Interval

 

Cruise Intervals

(mile)

12:02 to 12:17

 

(1200m)

8:58 to 9:10

 

(1000m)

7:28 to 7:38

 

(800m)

5:59 to 6:06

 

(600m)

4:29 to 4:35

 

(400m)

2:59 to 3:03

 

 

Key

m = meters

M = miles

K = kilometers

 

 

Speed Workouts

 

Middle Distance Runners

Long Distance Runners

400m

2:36.3 to 2:43.0

2:39.4 to 2:48.6

800m

5:18.9 to 5:33.5

5:33.1 to 5:48.6

1000m

6:56.4 to 7:15.8

7:06.7 to 7:23.1

1200m

8:20.3 to 8:42.9

8:32.0 to 8:58.0

1600m

11:22.7 to 11:49.0

11:37.2 to 12:02.9

2000m

14:31.6 to 14:56.7

14:46.2 to 15:03.6

 

Sprint Workouts

 

Middle Distance Runners

Long Distance Runners

100m

32.3 to 35.4

33.7 to 37.1

200m

1:07.4 to 1:14.1

1:09.1 to 1:16.0

300m

1:41.1 to 1:56.8

1:43.7 to 1:58.2

400m

2:21.8 to 2:37.6

2:28.2 to 2:39.4

600m

3:42.3 to 3:59.2

3:53.6 to 4:04.5