Performance level: mile: 10:56 5K: 37:45 8K: 1:02:15 10K: 1:18:58 marathon: 6:07:18 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 2:11 5:04 8:10 11:30 24:51 92.5% 1- 2 4- 5m 2:15 5:12 8:23 11:49 25:32 90.0% 2- 3 4- 5m 2:18 5:21 8:37 12:09 26:14 87.5% 3- 4 3- 4m 2:22 5:30 8:52 12:30 27:00 85.0% 4- 5 3- 4m 2:27 5:40 9:08 12:52 27:47 82.5% 6- 7 2- 3m 2:31 5:50 9:24 13:15 80.0% 8- 9 2- 3m 2:36 6:01 9:42 13:40 77.5% 10-12 1- 2m 2:41 6:12 10:01 75.0% 13-15 1- 2m 2:46 6:25 10:21 72.5% 16-18 60-90s 2:52 6:38 70.0% 19-21 60-90s 2:58 6:52
Back to menu