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