Performance level: mile: 11:16 5K: 38:53 8K: 1:04:08 10K: 1:21:22 marathon: 6:18:26 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 2:15 5:13 8:25 11:51 25:36 92.5% 1- 2 4- 5m 2:19 5:21 8:39 12:11 26:18 90.0% 2- 3 4- 5m 2:23 5:30 8:53 12:31 27:02 87.5% 3- 4 3- 4m 2:27 5:40 9:08 12:52 27:48 85.0% 4- 5 3- 4m 2:31 5:50 9:24 13:15 28:37 82.5% 6- 7 2- 3m 2:36 6:00 9:42 13:39 80.0% 8- 9 2- 3m 2:40 6:12 10:00 14:05 77.5% 10-12 1- 2m 2:46 6:24 10:19 75.0% 13-15 1- 2m 2:51 6:36 10:40 72.5% 16-18 60-90s 2:57 6:50 70.0% 19-21 60-90s 3:03 7:05
Back to menu