Performance level: mile: 6:00 5K: 20:42 8K: 34:08 10K: 43:18 marathon: 3:21:25 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:12 2:47 4:29 6:19 13:38 92.5% 1- 2 4- 5m 1:14 2:51 4:36 6:29 14:00 90.0% 2- 3 4- 5m 1:16 2:56 4:44 6:40 14:23 87.5% 3- 4 3- 4m 1:18 3:01 4:52 6:51 14:48 85.0% 4- 5 3- 4m 1:20 3:06 5:00 7:03 15:14 82.5% 6- 7 2- 3m 1:23 3:12 5:10 7:16 80.0% 8- 9 2- 3m 1:25 3:18 5:19 7:30 77.5% 10-12 1- 2m 1:28 3:24 5:30 75.0% 13-15 1- 2m 1:31 3:31 5:40 72.5% 16-18 60-90s 1:34 3:38 70.0% 19-21 60-90s 1:38 3:46
Back to menu