Performance level: mile: 6:45 5K: 23:20 8K: 38:29 10K: 48:49 marathon: 3:47:04 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:21 3:08 5:03 7:07 15:22 92.5% 1- 2 4- 5m 1:23 3:13 5:11 7:18 15:47 90.0% 2- 3 4- 5m 1:26 3:18 5:20 7:31 16:13 87.5% 3- 4 3- 4m 1:28 3:24 5:29 7:43 16:41 85.0% 4- 5 3- 4m 1:31 3:30 5:39 7:57 17:10 82.5% 6- 7 2- 3m 1:33 3:36 5:49 8:11 80.0% 8- 9 2- 3m 1:36 3:43 6:00 8:27 77.5% 10-12 1- 2m 1:39 3:50 6:11 75.0% 13-15 1- 2m 1:43 3:58 6:24 72.5% 16-18 60-90s 1:46 4:06 70.0% 19-21 60-90s 1:50 4:15
Back to menu