Performance level:           mile:     9:18
                               5K:    32:05
                               8K:    52:55
                              10K:  1:07:08
                         marathon:  5:12:13


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:52   4:18   6:57   9:47  21:08
92.5%  1- 2  4- 5m   1:55   4:25   7:08  10:03  21:42
90.0%  2- 3  4- 5m   1:58   4:33   7:20  10:19  22:18
87.5%  3- 4  3- 4m   2:01   4:40   7:32  10:37  22:56
85.0%  4- 5  3- 4m   2:05   4:49   7:46  10:56  23:37
82.5%  6- 7  2- 3m   2:08   4:57   8:00  11:16
80.0%  8- 9  2- 3m   2:12   5:07   8:15  11:37
77.5% 10-12  1- 2m   2:17   5:17   8:31
75.0% 13-15  1- 2m   2:21   5:27   8:48
72.5% 16-18 60-90s   2:26   5:38
70.0% 19-21 60-90s   2:31   5:50


Back to menu