Performance level:           mile:    11:37
                               5K:    40:06
                               8K:  1:06:09
                              10K:  1:23:54
                         marathon:  6:30:16


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   2:19   5:23   8:41  12:14  26:24
92.5%  1- 2  4- 5m   2:23   5:31   8:55  12:33  27:07
90.0%  2- 3  4- 5m   2:27   5:41   9:10  12:54  27:53
87.5%  3- 4  3- 4m   2:31   5:50   9:25  13:16  28:40
85.0%  4- 5  3- 4m   2:36   6:01   9:42  13:40  29:31
82.5%  6- 7  2- 3m   2:40   6:12  10:00  14:05
80.0%  8- 9  2- 3m   2:46   6:23  10:18  14:31
77.5% 10-12  1- 2m   2:51   6:36  10:38
75.0% 13-15  1- 2m   2:57   6:49  11:00
72.5% 16-18 60-90s   3:03   7:03
70.0% 19-21 60-90s   3:09   7:18


Back to menu