Performance level: mile: 4:00 5K: 13:48 8K: 22:46 10K: 28:52 marathon: 2:14:17 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:48 1:51 3:00 4:12 9:05 92.5% 1- 2 4- 5m 0:49 1:54 3:04 4:19 9:20 90.0% 2- 3 4- 5m 0:51 1:57 3:09 4:26 9:35 87.5% 3- 4 3- 4m 0:52 2:01 3:15 4:34 9:52 85.0% 4- 5 3- 4m 0:54 2:04 3:20 4:42 10:09 82.5% 6- 7 2- 3m 0:55 2:08 3:26 4:51 80.0% 8- 9 2- 3m 0:57 2:12 3:33 5:00 77.5% 10-12 1- 2m 0:59 2:16 3:40 75.0% 13-15 1- 2m 1:01 2:21 3:47 72.5% 16-18 60-90s 1:03 2:26 70.0% 19-21 60-90s 1:05 2:31
Back to menu