Performance level: mile: 12:23 5K: 42:47 8K: 1:10:33 10K: 1:29:30 marathon: 6:56:17 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 2:29 5:44 9:16 13:02 28:10 92.5% 1- 2 4- 5m 2:33 5:54 9:31 13:24 28:56 90.0% 2- 3 4- 5m 2:37 6:03 9:46 13:46 29:44 87.5% 3- 4 3- 4m 2:41 6:14 10:03 14:10 30:35 85.0% 4- 5 3- 4m 2:46 6:25 10:21 14:35 31:29 82.5% 6- 7 2- 3m 2:51 6:36 10:40 15:01 80.0% 8- 9 2- 3m 2:57 6:49 11:00 15:29 77.5% 10-12 1- 2m 3:02 7:02 11:21 75.0% 13-15 1- 2m 3:08 7:16 11:44 72.5% 16-18 60-90s 3:15 7:31 70.0% 19-21 60-90s 3:22 7:47
Back to menu