Performance level: mile: 11:37 5K: 40:06 8K: 1:06:09 10K: 1:23:54 marathon: 6:30:16 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 2:19 5:23 8:41 12:14 26:24 92.5% 1- 2 4- 5m 2:23 5:31 8:55 12:33 27:07 90.0% 2- 3 4- 5m 2:27 5:41 9:10 12:54 27:53 87.5% 3- 4 3- 4m 2:31 5:50 9:25 13:16 28:40 85.0% 4- 5 3- 4m 2:36 6:01 9:42 13:40 29:31 82.5% 6- 7 2- 3m 2:40 6:12 10:00 14:05 80.0% 8- 9 2- 3m 2:46 6:23 10:18 14:31 77.5% 10-12 1- 2m 2:51 6:36 10:38 75.0% 13-15 1- 2m 2:57 6:49 11:00 72.5% 16-18 60-90s 3:03 7:03 70.0% 19-21 60-90s 3:09 7:18
Back to menu