Performance level:           mile:     5:23
                               5K:    18:36
                               8K:    30:41
                              10K:    38:55
                         marathon:  3:01:00


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:05   2:30   4:02   5:40  12:15
92.5%  1- 2  4- 5m   1:06   2:34   4:08   5:49  12:35
90.0%  2- 3  4- 5m   1:08   2:38   4:15   6:00  12:56
87.5%  3- 4  3- 4m   1:10   2:43   4:22   6:09  13:18
85.0%  4- 5  3- 4m   1:12   2:47   4:30   6:20  13:41
82.5%  6- 7  2- 3m   1:14   2:52   4:38   6:32
80.0%  8- 9  2- 3m   1:17   2:58   4:47   6:44
77.5% 10-12  1- 2m   1:19   3:03   4:56
75.0% 13-15  1- 2m   1:22   3:10   5:06
72.5% 16-18 60-90s   1:25   3:16
70.0% 19-21 60-90s   1:28   3:23


Back to menu