6 runs of 100 mtrs each. at the fastest speed you can muster. an all out run. I touched speeds of 20 km / hr. my best time was 21.1 secs and worst was 22.3 secs.
1. Usain Bolt world record is 9.58 sec
2. The half marathon winners are running at this speed 20 km / hr & higher for the full duration of 21.07 kms
