Cornerstones of Training
Stretching Routine
RUNNING WEBSITE LINKS
LetsRun.com
Prepcaltrack.com
Runnerspace.com
Runners World
Race Place
Track And Field News
Orange County Register Sports
Online Training Log: ActiveTrainer.com
Treating Shin Splints
“A Runner’s Guide to Diet, Technique, & Safety” – Great source of information!
EQUIVALENT RUNNING TIMES FOR RACES OF VARIOUS LENGTHS
| 100 m | 200 m | 400 m | 800 m | 1 mile | 2 miles | 3 mile | 5 miles | 10 km | 10 miles |
| 10 | 20.4 | 45.5 | 01:44.9 | 03:55.1 | 08:27.0 | 13:33.8 | 22:31.3 | 28:24.2 | 47:13 |
| 10.2 | 20.7 | 46.2 | 01:46.6 | 03:59.0 | 08:35.7 | 13:48.0 | 22:55.1 | 28:54.3 | 48:04 |
| 10.4 | 21.2 | 47.4 | 01:49.5 | 04:05.9 | 08:51.0 | 14:12.8 | 23:36.6 | 29:47.0 | 49:32 |
| 10.6 | 21.6 | 48.4 | 01:52.0 | 04:11.7 | 09:03.9 | 14:33.7 | 24:11.7 | 30:31.4 | 50:47 |
| 10.8 | 22 | 49.4 | 01:54.5 | 04:17.8 | 09:17.4 | 14:55.6 | 24:48.6 | 31:18.2 | 52:06 |
| 11 | 22.4 | 50.5 | 01:57.2 | 04:24.1 | 09:31.6 | 15:18.8 | 25:27.4 | 32:07.4 | 53:28 |
| 11.2 | 22.9 | 51.6 | 02:00.1 | 04:30.8 | 09:46.9 | 15:43.1 | 26:08.3 | 32:59.3 | 54:55 |
| 11.4 | 23.3 | 52.6 | 02:02.6 | 04:36.7 | 09:59.9 | 16:04.8 | 26:44.9 | 33:48.7 | 56:14 |
| 11.6 | 23.7 | 53.7 | 02:05.4 | 04:43.4 | 10:14.7 | 16:28.9 | 27:25.4 | 34:37.1 | 57:40 |
| 11.8 | 24.1 | 54.8 | 02:08.0 | 04:49.8 | 10:29.0 | 16:52.3 | 28:08.9 | 35:27.2 | 59:04 |
| 12 | 24.6 | 56 | 02:11.2 | 04:57.2 | 10:45.7 | 17:19.4 | 28:50.5 | 36:25.0 | 1:00:42 |
| 12.2 | 25 | 57 | 02:13.8 | 05:03.6 | 10:59.9 | 17:42.7 | 29:29.7 | 37:14.8 | 1:02:06 |
| 12.4 | 25.4 | 58.1 | 02:16.6 | 05:10.2 | 11:14.8 | 18:07.0 | 30:10.7 | 38:06.9 | 1:03:34 |
| 12.6 | 25.9 | 59.2 | 02:19.4 | 05:17.1 | 11:30.4 | 18:32.5 | 30:53.7 | 39:01.5 | 1:05:06 |
| 12.8 | 26.3 | 01:00.3 | 02:22.4 | 05:24.3 | 11:46.8 | 18:59.2 | 31:38.7 | 39:58.7 | 1:06:43 |
| 13 | 26.7 | 01:01.4 | 02:24.2 | 05:30.9 | 12:00.8 | 19:23.6 | 32:20.0 | 40:51.4 | 1:08:21 |
| 13.2 | 27.1 | 01:02.5 | 02:28.1 | 05:38.1 | 12:17.8 | 19:49.9 | 33:07.7 | 41:48.2 | 1:09:45 |
| 13.4 | 27.5 | 01:03.6 | 02:31.1 | 05:45.3 | 12:34.3 | 20:17.0 | 33:50.3 | 42:46.1 | 1:11:26 |
| 13.6 | 28 | 01:04.8 | 02:34.0 | 05:52.4 | 12:50.5 | 20:43.6 | 34:35.3 | 43:44.0 | 1:13:02 |
| 13.8 | 28.4 | 01:05.9 | 02:37.1 | 05:59.9 | 13:07.4 | 21:11.3 | 35:22.2 | 44:43.0 | 1:14:44 |
| 14 | 28.9 | 01:07.1 | 02:40.2 | 06:07.6 | 13:24.1 | 21:40.4 | 36:11.5 | 45:45.6 | 1:16:31 |
| 14.2 | 29.3 | 01:08.3 | 02:43.5 | 06:15.7 | 13:43.6 | 22:10.7 | 37:02.9 | 46:51.2 | 1:18:21 |
| 14.4 | 29.7 | 01:09.3 | 02:46.3 | 06:22.4 | 13:59.0 | 22:36.0 | 37:45.9 | 47:46.0 | 1:19:54 |
| 14.6 | 30.1 | 01:10.4 | 02:49.1 | 06:29.4 | 14:15.0 | 23:02.4 | 38:30.6 | 48:42.9 | 1:21:31 |
| 14.8 | 30.6 | 01:11.8 | 02:52.8 | 06:38.5 | 14:35.8 | 23:36.8 | 39:29.0 | 49:57.5 | 1:23:38 |
| 15 | 31.2 | 01:13.2 | 02:56.6 | 06:48.0 | 14:57.8 | 24:12.8 | 40:30.4 | 51:15.6 | 1:25:51 |
