Replying to Training question

Allright, for a phys ed project, I have to build a training program, but also foreshadow the results from week to week. I got the muscular part nailed down, but cardio... not so sure. So if i was to run 40min 2 to 4 times a week, approximately how many kilometers (or miles), would I run in those 40 min (I'm in decent shape) and how many metres, feet, miles, wtv, would I be able to run more each time, if I keep the time to 40 min ? thank you, +++karma for answers