Performance level: mile: 4:11 5K: 14:25 8K: 23:47 10K: 30:10 marathon: 2:20:19 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:50 1:56 3:07 4:24 9:30 92.5% 1- 2 4- 5m 0:51 2:00 3:12 4:31 9:45 90.0% 2- 3 4- 5m 0:53 2:02 3:18 4:38 10:01 87.5% 3- 4 3- 4m 0:54 2:06 3:23 4:46 10:19 85.0% 4- 5 3- 4m 0:56 2:10 3:29 4:55 10:37 82.5% 6- 7 2- 3m 0:58 2:14 3:36 5:04 80.0% 8- 9 2- 3m 1:00 2:18 3:42 5:13 77.5% 10-12 1- 2m 1:01 2:22 3:50 75.0% 13-15 1- 2m 1:03 2:27 3:57 72.5% 16-18 60-90s 1:06 2:32 70.0% 19-21 60-90s 1:08 2:37
Back to menu