POINTS  800M    1500M    3000M    5000M     10KM     20KM     30KM      MAR

1000  1:44.9   3:36.9   7:49.6  13:33.8  28:24.2  0:59:30  1:31:41  2:12:19

 990  1:45.4   3:38.1   7:52.2  13:38.5  28:34.1  0:59:51  1:32:13  2:13:06

 980  1:46.0   3:39.3   7:54.9  13:43.2  28:44.1  1:00:13  1:32:46  2:13:54

 970  1:46.6   3:40.5   7:57.7  13:48.0  28:54.3  1:00:34  1:33:20  2:14:43

 960  1:47.1   3:41.8   8:00.4  13:52.8  29:04.6  1:00:56  1:33:54  2:15:32

 950  1:47.7   3:43.0   8:03.2  13:57.7  29:15.0  1:01:18  1:34:28  2:16:22

 940  1:48.3   3:44.3   8:06.0  14:02.7  29:25.5  1:01:41  1:35:03  2:17:12

 930  1:48.9   3:45.6   8:08.9  14:07.7  29:36.2  1:02:03  1:35:38  2:18:04

 920  1:49.5   3:46.8   8:11.8  14:12.8  29:47.0  1:02:26  1:36:14  2:18:55

 910  1:50.1   3:48.2   8:14.7  14:17.9  29:57.9  1:02:49  1:36:50  2:19:48

 900  1:50.7   3:49.5   8:17.7  14:23.1  30:08.9  1:03:13  1:37:26  2:20:41

 890  1:51.3   3:50.8   8:20.6  14:28.3  30:20.1  1:03:37  1:38:03  2:21:34

 880  1:52.0   3:52.2   8:23.7  14:33.7  30:31.4  1:04:01  1:38:40  2:22:29

 870  1:52.6   3:53.6   8:26.7  14:39.1  30:42.9  1:04:25  1:39:18  2:23:24

 860  1:53.2   3:54.9   8:29.8  14:44.5  30:54.5  1:04:50  1:39:57  2:24:20

 850  1:53.9   3:56.3   8:33.0  14:50.0  31:06.3  1:05:15  1:40:36  2:25:16

 840  1:54.5   3:57.8   8:36.2  14:55.6  31:18.2  1:05:40  1:41:15  2:26:13

 830  1:55.2   3:59.2   8:39.4  15:01.3  31:30.3  1:06:06  1:41:55  2:27:11

 820  1:55.9   4:00.7   8:42.7  15:07.1  31:42.5  1:06:32  1:42:35  2:28:10

 810  1:56.5   4:02.1   8:46.0  15:12.9  31:54.9  1:06:58  1:43:16  2:29:10

 800  1:57.2   4:03.6   8:49.3  15:18.8  32:07.4  1:07:25  1:43:58  2:30:10

 790  1:57.9   4:05.1   8:52.7  15:24.7  32:20.1  1:07:52  1:44:40  2:31:11

 780  1:58.6   4:06.7   8:56.1  15:30.8  32:33.0  1:08:19  1:45:22  2:32:13

 770  1:59.3   4:08.2   8:59.6  15:36.9  32:46.0  1:08:47  1:46:06  2:33:16

 760  2:00.1   4:09.8   9:03.1  15:43.1  32:59.3  1:09:15  1:46:50  2:34:20

 750  2:00.8   4:11.4   9:06.7  15:49.4  33:12.7  1:09:44  1:47:34  2:35:25

 740  2:01.5   4:13.0   9:10.3  15:55.7  33:26.3  1:10:13  1:48:19  2:36:30

 730  2:02.3   4:14.6   9:14.0  16:02.2  33:40.0  1:10:42  1:49:05  2:37:37

 720  2:03.0   4:16.3   9:17.7  16:08.7  33:54.0  1:11:12  1:49:51  2:38:44

 710  2:03.8   4:17.9   9:21.4  16:15.4  34:08.1  1:11:42  1:50:38  2:39:53

 700  2:04.6   4:19.6   9:25.3  16:22.1  34:22.5  1:12:13  1:51:26  2:41:02

 690  2:05.4   4:21.4   9:29.1  16:28.9  34:37.1  1:12:44  1:52:14  2:42:13

 680  2:06.2   4:23.1   9:33.0  16:35.8  34:51.8  1:13:15  1:53:03  2:43:24

 670  2:07.0   4:24.9.  9:37.0  16:42.8  35:06.0  1:13:47  1:53:53  2:44:37

 660  2:07.8   4:26.7   9:41.0  16:49.9  35:22.0  1:14:20  1:54:43  2:45:50

 650  2:08.6   4:28.5   9:45.1  16:57.2  35:37.4  1:14:53  1:55:35  2:47:05

 640  2:09.5   4:30.3   9:49.3  17:04.5  35:53.0  1:15:26  1:56:27  2:48:21

 630  2:10.3   4:32.2   9:53.5  17:11.9  36:08.9  1:16:00  1:57:19  2:49:38

 620  2:11.2   4:34.0   9:57.7  17:19.4  36:25.0  1:16:35  1:58:13  2:50:56

 610  2:12.0   4:36.0  10:02.1  17:27.1  36:41.4  1:17:10  1:59:08  2:52:15

 600  2:12.9   4:37.9  10:06.4  17:34.8  36:57.9  1:17:45  2:00:03  2:53:36

 590  2:13.8   4:39.9  10:10.9  17:42.7  37:14.8  1:18:21  2:00:59  2:54:58

 580  2:14.7   4:41.9  10:15.4  17:50.7  37:31.9  1:18:58  2:01:56  2:56:21

 570  2:15.6   4:43.9  10:20.0  17:58.8  37:49.3  1:19:35  2:02:54  2:57:45

 560  2:16.6   4:46.0  10:24.7  18:07.0  38:06.9  1:20:13  2:03:53  2:59:11

 550  2:17.5   4:48.0  10:29.4  18:15.4  38:24.8  1:20:51  2:04:53  3:00:39

 540  2:18.5   4:50.1  10:34.2  18:23.9  38:43.0  1:21:30  2:05:53  3:02:07

 530  2:19.4   4:52.3  10:39.0  18:32.5  39:01.5  1:22:10  2:06:55  3:03:37

 520  2:20.4   4:54.5  10:44.0  18:41.2  39:20.3  1:22:50  2:07:58  3:05:09

 510  2:21.4   4:56.7  10;49.0  18:50.1  39:39.3  1:23:31  2:09:02  3:06:42

 500  2:22.4   4:58.9  10:54.1  18:59.2  39:58.7  1:24:12  2:10:07  3:08:17

 490  2:23.5   5:01.2  10:59.3  19:08.3  40:18.4  1:24:55  2:11:13  3:09:53

 480  2:24.5   5:03.5  11:04.6  19:17.3  40:38.5  1:25:38  2:12:20  3:11:32

 470  2:25.6   5:05.9  11:09.9  19:27.2  40:58.9  1:26:21  2:13:28  3:13:11

 460  2:26.6   5:08.3  11:15.3  19:36.8  41:19.6  1:27:06  2:14:38  3:14:53

 450  2:27.7   5:10.7  11:20.9  19:46.6  41:40.7  1:27:51  2:15:48  3:16:36

 440  2:28.8   5:13.1  11:26.5  19:56.6  42:02.1  1:28:37  2:17:00  3:18:21

 430  2:30.0   5:15.6  11:32.2  20:06.7  42:23.9  1:29:24  2:18:14  3:20:08

 420  2:31.1   5:18.2  11:38.0  20:17.0  42:46.1  1:30:12  2:19:28  3:21:57

 410  2:32.3   5:20.8  11:43.9  20:27.5  43:08.6  1:31.00  2:20:44  3:23:48

 400  2:33.4   5:23.4  11:49.9  20:38.2  43:31.6  1:31:50  2:22:01  3:25:41

 390  2:34.6   5:26.1  11:56.0  20:49.0  43:55.0  1:32:40  2:23:20  3:27:36

 380  2:35.8   5:28.8  12:02.2  21:00.1  44:18.8  1:33:31  2:24:40  3:29:34

 370  2:37.1   5:31.5  12:08.6  21:11.3  44:43.0  1:34:24  2:26:02  3:31:33

 360  2:38.3   5:34.2  12:15.0  21:22.8  45:07.7  1:35:17  2:27:25  3:33:35

 350  2:39.6   5:37.2  12:21.5  21:34.4  45:32.9  1:36:11  2:28:50  3:35:39

 340  2:40.9   5:40.1  12:28.2  21:46.3  45:58.5  1:37:06  2:30:16  3:37:46

 330  2:42.2   5:43.1  12:35.0  21:58.4  46:24.6  1:38:02  2:31:44  3:39:55

 320  2:43.5   5:46.1  12:41.9  22:10.7  46:51.2  1:39:00  2:33:14  3:42:06

 310  2:44.9   5:49.1  12:49.0  22:23.3  47:18.3  1:39:58  2:34:36  3:44:21

 300  2:46.3   5:52.2  12:56.1  22:36.0  47:46.0  1:40:58  2:36:20  3:46:38

 290  2:47.7   5:55.4  13:03.4  22:49.1  48:14.1  1:41:59  2:37:55  3:48:58

 280  2:49.1   5:58.6  13:10.9  23:02.4  48:42.9  1:43:01  2:39:32  3:51:21

 270  2:50.5   6:01.9  13:18.5  23:15.9  49:12.2  1:44:05  2:41:12  3:53:46

 260  2:52.0   6:05.3  13:26.2  23:29.7  49:42.1  1:45:09  2:42:53  3:56:15

 250  2:53.5   6:08.7  13:34.1  23:43.8  50:12.7  1:46:15  2:44:37  3:58:47

 240  2:55.1   6:12.1  13:42.1  23:58.2  50:43.8  1:47:23  2:46:23  4:01:23

 230  2:56.6   6:15.7  13:50.3  24:12.8  51:15.6  1:48:32  2:48:11  4:04:02

 220  2:58.2   6:19.3  13:58.7  24:27.8  51:48.1  1:49:42  2:50:02  4:06:44

 210  2:59.8   6:23.0  14:07.2  24:43.1  52:21.3  1:50:54  2:51:55  4:09:30

 200  3:01.4   6:26.7  14:15.9  24:58.7  52:55.2  1:52:08  2:53:50  4:12:20

About This Table

This table has been extracted from the book "Computerized Running Training
Programs" by James B. Gardner and J. Gerry Purdy, published by TAFNEWS Press,
Book Division of Track and Field News, Box 296, Los Altos, California 94022,
in 1970, 258 pp., $9.00 postpaid.

In addition to more complete scoring tables than printed here, the book also contains a wide variety of interval workout programs, indicating distance, number of repetitions, and recovery interval for all listed performance point levels. Jeff Galloway's "Book on Running", Shelter Publications Inc.,PO Box 279, Bolinas, California 94924, also contains extracts of these tables. Top of Table

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