Performance level:           mile:     4:53
                               5K:    16:53
                               8K:    27:51
                              10K:    35:20
                         marathon:  2:44:19


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:59   2:16   3:39   5:09  11:07
92.5%  1- 2  4- 5m   1:00   2:20   3:45   5:17  11:25
90.0%  2- 3  4- 5m   1:02   2:23   3:51   5:26  11:44
87.5%  3- 4  3- 4m   1:04   2:28   3:58   5:35  12:04
85.0%  4- 5  3- 4m   1:06   2:32   4:05   5:45  12:26
82.5%  6- 7  2- 3m   1:08   2:36   4:13   5:56
80.0%  8- 9  2- 3m   1:10   2:41   4:20   6:07
77.5% 10-12  1- 2m   1:12   2:47   4:29
75.0% 13-15  1- 2m   1:14   2:52   4:38
72.5% 16-18 60-90s   1:17   2:58
70.0% 19-21 60-90s   1:20   3:04


Back to menu