Performance level:           mile:     6:53
                               5K:    23:46
                               8K:    39:12
                              10K:    49:43
                         marathon:  3:51:16


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:23   3:11   5:09   7:15  15:39
92.5%  1- 2  4- 5m   1:25   3:16   5:17   7:26  16:04
90.0%  2- 3  4- 5m   1:27   3:22   5:26   7:39  16:31
87.5%  3- 4  3- 4m   1:30   3:28   5:35   7:52  17:00
85.0%  4- 5  3- 4m   1:32   3:34   5:45   8:06  17:29
82.5%  6- 7  2- 3m   1:35   3:40   5:55   8:21
80.0%  8- 9  2- 3m   1:38   3:47   6:07   8:36
77.5% 10-12  1- 2m   1:41   3:54   6:18
75.0% 13-15  1- 2m   1:45   4:02   6:31
72.5% 16-18 60-90s   1:48   4:11
70.0% 19-21 60-90s   1:52   4:20


Back to menu