Performance level:           mile:     5:01
                               5K:    17:21
                               8K:    28:36
                              10K:    36:17
                         marathon:  2:48:46


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:00   2:20   3:45   5:17  11:25
92.5%  1- 2  4- 5m   1:02   2:23   3:51   5:26  11:44
90.0%  2- 3  4- 5m   1:04   2:27   3:58   5:35  12:03
87.5%  3- 4  3- 4m   1:05   2:32   4:05   5:44  12:24
85.0%  4- 5  3- 4m   1:07   2:36   4:12   5:55  12:46
82.5%  6- 7  2- 3m   1:09   2:41   4:19   6:05
80.0%  8- 9  2- 3m   1:12   2:46   4:27   6:17
77.5% 10-12  1- 2m   1:14   2:51   4:36
75.0% 13-15  1- 2m   1:16   2:57   4:45
72.5% 16-18 60-90s   1:19   3:03
70.0% 19-21 60-90s   1:22   3:09


Back to menu