Performance level:           mile:     3:43
                               5K:    12:50
                               8K:    21:10
                              10K:    26:51
                         marathon:  2:04:53


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:45   1:43   2:47   3:55   8:27
92.5%  1- 2  4- 5m   0:46   1:46   2:51   4:01   8:41
90.0%  2- 3  4- 5m   0:47   1:49   2:56   4:08   8:55
87.5%  3- 4  3- 4m   0:48   1:52   3:01   4:15   9:10
85.0%  4- 5  3- 4m   0:50   1:55   3:06   4:22   9:27
82.5%  6- 7  2- 3m   0:51   1:59   3:12   4:30
80.0%  8- 9  2- 3m   0:53   2:03   3:18   4:39
77.5% 10-12  1- 2m   0:55   2:07   3:24
75.0% 13-15  1- 2m   0:56   2:11   3:31
72.5% 16-18 60-90s   0:58   2:15
70.0% 19-21 60-90s   1:01   2:20


Back to menu