Performance level: mile: 7:01 5K: 24:13 8K: 39:56 10K: 50:40 marathon: 3:55:38 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:24 3:15 5:14 7:23 15:57 92.5% 1- 2 4- 5m 1:26 3:20 5:23 7:35 16:23 90.0% 2- 3 4- 5m 1:29 3:26 5:32 7:48 16:50 87.5% 3- 4 3- 4m 1:31 3:32 5:41 8:01 17:19 85.0% 4- 5 3- 4m 1:34 3:38 5:51 8:15 17:49 82.5% 6- 7 2- 3m 1:37 3:44 6:02 8:30 80.0% 8- 9 2- 3m 1:40 3:51 6:13 8:46 77.5% 10-12 1- 2m 1:43 3:59 6:25 75.0% 13-15 1- 2m 1:47 4:07 6:38 72.5% 16-18 60-90s 1:50 4:15 70.0% 19-21 60-90s 1:54 4:24
Back to menu