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Print version endurance training running mile table

 

 

 

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What is your anaerobic heart rate threshold?

                                 
        Speed 1         Speed 2         Speed 3
        Quietly        

Average

       

Rapid

        75%     80%         85%     90%         93%     95%
                                   



What is your current 10 km / 6.2 miles race time?

                                   

Anaerobic running speed threshold:  mph  by mile

                       
      Speed 1       Speed 2       Speed 3
     

Quietly

     

Average

     

Rapid

      75%   80%       85%   90%       93%   95%
  mph                    
                                   
 

 1 mile

                   
 

 2 miles

                   
   3 miles                    
   4 miles                    
 

 5 miles

                   
  10 miles                    
  11 miles                    
  12 miles                    
  13 miles                    
  14 miles                    
  15 miles                    
  16 miles                    
  17 miles                    
  18 miles                    
  19 miles                    
  20 miles                    
Explanation
Endurance training speeds is compound from two columns. To get the best possible training impact: beginning the season with the first column go to the second if the first goes good.

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Start: February 2005 Last modified: 13 april 2013