Performance level:           mile:    10:37
                               5K:    36:40
                               8K:  1:00:29
                              10K:  1:16:43
                         marathon:  5:56:49


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   2:07   4:55   7:56  11:11  24:09
92.5%  1- 2  4- 5m   2:11   5:03   8:09  11:29  24:48
90.0%  2- 3  4- 5m   2:15   5:11   8:23  11:48  25:29
87.5%  3- 4  3- 4m   2:18   5:20   8:37  12:08  26:13
85.0%  4- 5  3- 4m   2:22   5:30   8:52  12:30  27:00
82.5%  6- 7  2- 3m   2:27   5:40   9:08  12:52
80.0%  8- 9  2- 3m   2:31   5:50   9:25  13:16
77.5% 10-12  1- 2m   2:36   6:02   9:44
75.0% 13-15  1- 2m   2:41   6:14  10:03
72.5% 16-18 60-90s   2:47   6:27
70.0% 19-21 60-90s   2:53   6:40


Back to menu